A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

C.
Three attempts at:
L-Sit x Max Hold
Rest as needed

Results

A. 

Set 1. 1:08

Set 2. 1:01

Set 3. 1:10 (one trip on double unders)

B. 6 rounds (1.5p kb)

C. 

Attempt 1. 17 seconds

Attempt 2. 20 seconds

Attempt 3. 23 seconds

- done one parallete bars with three 45# plates under heals. Once heals touched the plates time stopped.