So today you will see a quick amrap…you can do your lifting before or after as I will need to run anyone who wants to use ghd on their own.  For the people who just made a pullup graduation you will be using your new band or NO band for this wod…good luck!  If you want you can make your lift an EMOM 10 or 15 so that you are concentrating on form and function. 

20 double unders

15 db push presses (25,15)

10 ghd situps

5 ctb pullups