SKILL

E.M.O.M x 10:

min 1= 3-5 STRICT C2B + 3-8 KIPPING C2B
min 2= rest

scaling:

min 1= 3-5 strict Pull ups + 3-8 kipping Pull ups
min 1= 3-5 banded Pull ups + 3-5 kipping movement
min 1= 5 ring row +  5 superman + 5 hollow ups

RX can go butterfly

METCON

METCON-5 ROUNDS FOR TIME (CAP= 17 min)

60 DU/120 SU
15 G2OH (20/15 kg PLATE)
9 C2B

RX+ can go (25/20 kg)