SKILL
Beginner
10:00 to accumulate 30-50 DU
(Do not count singles, count only sets >2)

Intermediate
EMOM x 10
1: :50 Accumulate Max DU
2: 8/8 DB Push Press

Advanced
EMOM x 8
20-30 DU + 4/6/8 C2B

METCON
5 Rounds Of 1:00 ON/1:00 OFF
10/20/30 DU
Max Burpee Pull-up

Rest 2:00

5 Rounds Of 1:00 ON/1:00 OFF
10/20/30 DU
Max Pull-up/C2B

SCALED
Max DU for :30, then gymnastics movement for :30