SKILL

E.2.M x 5:

3-5 UNBROKEN BMU
10-15 V-ups

scaling the BMU:
3-5 UNBROKEN hips to bar
3-5 jump into TTB
3-5 jump into arch & finish in hollow position

scaling the V-ups:
10-15 V-ups( legs stay up)
10-15 straight leg raises
10-15 tuck ups

METCON

METCON- E.M.O.M IN 19 MIN (5 ROUNDS)

min 1 = 40-50 DU/40-50 high SU/80-100 SU
min 2 = 12-17 Box jump
min 3 = 3-5 BMU/Burpee TTB + 10-15 glute bridge
min 4 = REST