SKILL

E.M.O.M 16(4 rounds):

min 1= 5-10 kipping movement only
min 2= 6-8 STRICT pull ups
min 3= 4-6 kipping C2B
min 4= REST

SCALING:

STRICT pull ups- banded pull ups/jumping pull ups from box with slow descent.

Kipping C2B-kipping pull ups/jumping C2B from box
* RX+ can go butterfly

METCON-AMRAP in 16 min

400m RUN
20 box jump over
16 American KB swing
12 C2B