50-40-30-20-10
Double Unders
Sit ups
5-4-3-2-1
Bar/Ring Muscle Ups

Double Under progression
80-70-60-50-40 single unders
1:00-:50sec-:40sec- :30sec – :20 sec Double Under Practice
5-4-3-2-1 50ft shuttle runs

Ring/Bar Muscle up progression
Jumping ring or bar MU
Strict pull ups
chest 2 bar pull ups

PureFit WOD

50-40-30-20-10
Single Unders
Sit ups
14-12-10-8-6
Ring Rows