Basic
Four sets of:
Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

In teams of two, alternate rounds to complete five sets each for time of:
15 Wall Ball Shots
15 Calorie Row

Performance
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

Cash Out:
3×8 Faux Ax Chops