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.