AMRAP
WARMUP
– EMOM x 9′:
Min1: 10-12 Band Pull-Apart
Min2: 2-4 Inverted Burpees
Min3: 6-10 Alternating Side Kip Knee to Chest
STRENGTH
– Every 75” x 10 sets:
Odd: 3-5 Kip C2B* (as high as possible)
Even: 3-5 Strict P.Bar Dips* (discesa 3”)
*Scaling:
Kip Pullups or Jump Pullups
Banded Strict P.Bar Dips or Assisted P.Bar Dips (feet on ground)
WOD
– For Quality
12-10-8-6-4:
Ring Rows
Supine Bar Pushups
* 10 Alternating Leg V-Ups after each round
TIME CAP: 12min