2 min max reps strict pullups (sub strict ring rows).
Immediately followed by 4 rounds:
5 push-ups first min.
10 push-ups second min.
15 push-ups third min.
20 push-ups fourth min.
Immediately followed by
2 min max double unders (sub squat thrusts).
Ladies have the option of modifying the rep scheme on the push-ups to 3/6/9/12. The set of 12 should take 40 seconds or so and MAY need to be broken up.