▶️ Warm Up
500m Row
then
3 Sets of
10 PVC Pass Through 
10 PVC Overhead Squat
20″ Single Under

▶️ WOD
For time
1k/750m Row
30 Pull Ups
10 Overhead Squat 40/25
20 Pull Ups
20 Overhead Squat 40/25
10 Pull Ups
30 Overhead Squat 40/25
100 Double Unders

Time Target
Rx: < 14’00”
Intermediate: > 14’00” – 18’00” <
Beginner: > 18’00”

▶️ Cash Out
3 Sets of
10 V-Ups +
10 V-Ups Alt. 
1′ rest