3 Rounds

12 Air Squats > Empty Bar Front Squats for the last 2 rounds
8 Tempo Push Ups
6/4 Cal Bike

:10 SKILL
:30 Deadhang
Rest :30
:30 Scap Pull Ups
Rest :30
:30 Gymnastic Kips
Rest :30
5 Kip + Pull Up + Kip
Rest :30
3 Kip + Chest to Bar + Kip

Rest 2:00, then:

EMOM 5 minutes

1-3 bar Muscle Ups

*Athletes without Bar Muscle ups may

perform 1-3 Jumping BMU or Hardest gymnastics pull.

:30 WOD

For Time, Alternating Every 2 Rounds with a

Partner

20 Rounds (10 rounds each)

3 Bar Muscle Ups

6 Thrusters 115/85lbs

9 Push Ups

Athlete 1 performs 2 rounds, then athlete 2

performs 2 rounds until 20 total are complete.

Target Score: 20-24 Minutes

Time Cap: 25 Minutes

Scaling:

– Bar Muscle ups: Should ideally be 1 set for the entire workout, consider

scaling to as few as 1 rep per round. If modifying, choose the highest

level of gymnastic pulling and consider scaling the number of reps UP

(3-6 reps) if they are proficient with pull ups but have not figured out

the bar muscle up.

– Thrusters: Ideally be 1 set, but not more than 2. Reduce weight if

necessary or perform DB thrusters

– Push ups: Should not exceed 2 sets. Elevate pressing surface if

Necessary.