AMRAP
WARMUP
– EMOM × 9′:
Min1: 4-6 Kick Up to Handstand
Min2: 6-8 Tuck to V-Ups
Min3: 8-10 Scapular Pullups + 15″ Active Hang Hold
SKILL
– E2MOM × 6 sets:
Advanced: 3-5 × (1 TTB + 1 Pullup + 1 C2B + 1 Bar Muscleup)
Intermediate: 3-5 × (1 TTB + 1 Pullup + 1 C2B)
Beginner: 5-7 × (1 Kip/Jump Knee to Elbows + 1 Kip/Jump Pullup)
WOD
– 8′ Ascending Ladder For Quality:
1-2-3-4-5-…
Strict Wide Pullups or Wide Ring Rows
2-4-6-8-10-…
Diamond Pushups
4-8-12-16-20-…
Alternating Strict Side Knee to Chest