3×10 Cuban Row with barbell, dumbbells or light (5 or 2.5lb) plates, depending on your ability. Focus on correct form and posture.
Max Reps Bodyweight Bench Press
Max Reps Pullups
Move immediately from last Bench Press rep to Pullup bar.
Rest 5 Minutes between each set.
This WOD is not for time, so rest between sets and focus on maximum reps.
Record total reps of Bench Press and Pullups
3×5 Bench Press (Add weight across each set)
3x Max Reps Pullups
Alternate between Bench Press and Pullups. Rest 5 minutes between each set.
Note: If you can complete pullups without a band, do so. If using a band, use the thinnest band that will let you complete approximately 10 reps.
Spend 10 minutes practicing jumping rope. (Single Unders/Double Unders/etc.)
10 slow PVC Pass-Throughs