Fitness WOD
For Time:
90-Double Unders
27-Pullups
27-Ring Dips (sc ring pushups)
9-KB Thrusters 53/35
80-Double Unders
24-Pullups
24-Ring Dips
8-KB Thrusters
70-Double Unders
21-Pullups
21-Ring Dips
7-KB Thrusters
(Double unders scale is 5/1 singles)

Performance WOD
For Time
90-Double Unders
9-Muscle Ups
9-KB Clean Thrusters 53/35
80-DU
8-MU
8-KB Clean Thrusters
70-DU
7-MU
7-KB Clean Thrusters
(KB come from the floor each rep. Can scale ring mu to bar muscle ups 1:1 without band. If using band for bar muscle ups then 2:1)