A) “Flight Simulator”
For time: (10:00 Time Cap)
5 Unbroken Double-Unders
10 Unbroken Double-Unders
15 Unbroken Double-Unders
20 Unbroken Double-Unders
25 Unbroken Double-Unders
30 Unbroken Double-Unders
35 Unbroken Double-Unders
40 Unbroken Double-Unders
45 Unbroken Double-Unders
50 Unbroken Double-Unders
45 Unbroken Double-Unders
40 Unbroken Double-Unders
35 Unbroken Double-Unders
30 Unbroken Double-Unders
25 Unbroken Double-Unders
20 Unbroken Double-Unders
15 Unbroken Double-Unders
10 Unbroken Double-Unders
5 Unbroken Double-Unders

Two Rules:

1. You must come to a full stop between each round. Your feet have to be flat on the floor and the rope stopped spinning.

2. You must do every round unbroken. If you trip up, you have to start the round again. For example, if you’re on the round of 50 reps but you only finish 49 before tripping up, you must start your 50-rep round again.

If you haven’t mastered double-unders, then take the 10 minutes work on stringing together two. And then work on stringing together 10 in a row. Then try to do 10 sets of 10. And if you can do that work on unbroken sets of 20.

B) 21-15-9 reps of: (15:00 Time Cap)
Strict Pull-Up
Ring Row (body horizontal)
Bent-Over KB Row/Arm (53/35)

OR

AMRAP, in 15:00, of:
15 Bent-Over KB Row
15 Lat Pullover (laying on floor)
15 Calorie Ski or Row