10-6

Strict Pull-ups 30 reps

*scale with bands, or strict ring rows

**scale up with strict chest to bar

WOD

WORKOUT 15.3 
Complete as many rounds and repetitions as possible in 14 minutes of: 

7 muscle-ups
50 wall-ball shots 100 double-unders 

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet