WOD

A) 20 min alt. EMOM
1. 5 bench press + 15 push ups
2. 3 strict CTB pull ups + 10 ring rows
3. 10 strict ring dips
4. 15 sit ups

B) 10 min EMOM
50 double unders

Scaling:
Bench press – pick your own weight for the bench press – this should be manageable unbroken but challenging for the last couple of reps.
Push ups – reduce volume or go from your knees if you don’t have full push ups yet
CTB – if you need to scale, first reduce the number of CTB. If you can’t do any CTB go to regular chin over bar. 
Ring Dips – reduce volume or use your feet for assistance if needed
Double unders – reduce the number if needed. If you’re just getting double unders this is an opportunity to practise. Get as many as you can in 40 seconds each minute, giving yourself 20 seconds full rest.

Top tip: