For Time
WARMUP
– EMOM × 9′:
Min1: 3-5 Inverted Burpees
Min2: 10 Scapular Pullups + 5 Strict Knee to Chest
Min3: 20” R + 20” L Elbow Side Plank
SKILL
– Every 90” x 8 sets:
Avanzati: 3 x (1 TTB + 1 Bar Muscleup)
Intermedi: 3 x (1 TTB/Knee to Chest + 1 C2B/Pullup)
Principianti: 5 x (1 Jump TTB + 1 Jump C2B/Pullup)
WOD ENDURANCE
– In 10′:
50M/35W Strict Pullups*
75M/50W Pushups
then AMRAP in time remaining
Situps
*Scaling Option:
50M/35W Strict Pullups = 50M/35W Band Strict Pullups = 50MW Ring Rows