SKILL

E.M.O.M x 12 (3 rounds):
min 1 = 10-15 kipping/butterfly Pull ups
min 2 = 20-30 sec hollow hold
min 3 = 20-30 sec superman(arch) hold
min 4 = rest

scaling lvl 1:
min 1 = 5-10 kipping pull ups
min 2 = 10-20 sec hollow hold
min 3 = 10-20 sec superman(arch) hold

scaling lvl 2 :
min 1 = 5-10 kipping movement only
min 2 = 10-15 hollow up&down
min 3 = 10-15 superman( arch)

METCON

"NICOLE"- crossfit "GIRL" benchmark wod

AMRAP in 20 min of:

400m run
max pull ups


score is the sum of all pull ups