For Time
WARMUP
– EMOM x 9′:
Min1: 4-6 Alternating Alligator Roll
Min2: 20”-30” Wall Handstand Hold
Min3: 5-7 Strict Knee to Bar or Strict Knee to Elbow
SKILL
– E2MOM x 8 sets:
Odd: 10-15 Unbroken Kip HSPU
Even: 10-20 Unbroken Kip TTB
*Intermediate:
Odd: 4-6 Kip HSPU (1-2 AbMats)
Even: 4-6 Unbroken Kip TTB x 2 Rounds
*Beginner
Odd: 2-4 Negative HSPU (4” discesa, 1-2 AbMats)
Even: 6-8 Unbroken Kip Knee to Chest x 2 Rounds
WOD ENDURANCE CHALLENGE
– For Time & Quality:
25-20-15
Pushups or Knee Pushups
Strict Pullups or Ring Rows
TIME CAP: 10min.