For Time
WARMUP
– 3 Rounds: (30” W – 30” R)
Tall Plank to Alternating Toe Touch
Alternating Side Elbow Plank Raise
Alternating Underswitch to Crab Reach
STRENGTH
– Every 90” x 8 sets:
Odd: 3-5 Explosive Kip C2B Pullups* (singles, as high as possible)
Even: 5 Strict Ring Dips + 20”-30” Top Ring Support Hold
*scale with Kip Pullups or Jumping Pullups
WOD
– 10′ Ascending Ladder:
1-2-3-4-5-6-…
1 1/4 Wide Strict Pullups or Wide Ring Rows
1 1/4 Single Parallette Pushups
Core Complex*
*Core Complex:
1 Straight Legs Situp+
1 Tuck-Up+
1 V-Up