For Time
WARMUP
– EMOM x 9′:
Min1: 3-5 Kick-Up to Handstand
Min2: 20” Hang Hold + 10 Bar Kip
Min3: 10 Tuck-Ups + 5 Hollow Rocks
SKILL
– E2MOM x 6 sets:
2-3 x (1 TTB + 1 Pullup + 1 C2B + 1 Bar Muscleup)*
*Intermedio: 3-4 x (1 TTB + 1 Pullup + 1 C2B)
*Principiante: 4-5 x (1 Knee to Elbows + 1 Pullup) oppure 4-5 x (1 Jump Knee to Elbows + 1 Jump Pullup)
WOD
– AMRAP 8′ For Quality:
30” Tall Plank
5 Close Grip Strict Chinups
30” Top Ring Support Hold
5 Wide Grip Strict Pullups
30” Half Pushup Hold
5 Strict Pullups
30” Planche Lean
5 Strict Knee to Bar (or Strict Knee to Elbow)