For Time
WARMUP
– EMOM x 9′:
Min1: 10-12 Prone Scapular Retraction
Min2: 2-4 Inverted Burpees
Min3: 6-10 Alternating Side Tuck-Ups
STRENGTH ENDURANCE
– Every 90” x 7 sets:
3-5 Strict Chair Dips* (discesa 3”) + 10 Lying Pullups
*Scaling:
Assisted Chair Dips (feet on ground) or Bench Dips
WOD
– For Quality
12-10-8-6-4:
V-Ups
Supine Pushups
* 20” Elbow Plank Scapular Retraction Hold after each round