AMRAP
WARMUP
– EMOM x 9′:
Min1: 15” Tall Plank + 15” Tall Side Plank R + 15” Tall Side Plank L
Min2: 10 Scapular Pullups + 15” Bar Active Hang
Min3: 3-5 Donkey Kick to Handstand (2-3” hold)
SKILL
– Every 90” x 7 sets:
3 Pullups + 2 C2B + 1 Bar Muscleup + 5 Straight Bar Dips*
Intermedio: 4 Pullups + 3 C2B
Principiante: 6-8 Kip Pullups/Jump Pullups
WOD
– 10′ Ascending Ladder For Quality:
2-4-6-8-10-…
Alternating Mixed Grip Strict Pullups
Frog Stand Hold (2”-4”-6”-8”-…)
Tuck to Alternating Leg V-Ups
Single Parallette Pushups