Warm Up: 2 Rounds Of:

10 Cat Camel

10 Yoga Push Ups (hold 3 seconds at the top and

10 Hollow Rocks

10 Supermans

30 seconds Dead Hang

Skill:  Kipping for PU/C2B/TTB/BMU – 15 Minutes of kipping skill work.

Advanced:

Max UB C2B/BMU
Rest 2 Minutes
Max UB C2B/BMU
Rest 2 Minutes
Max UB PU
Rest 2 minutes
Max UB TTB

WOD: For time:

5 Strict RMU

15 TTB

50 DU

4 Strict RMU

15 TTB

40 DU

3 Strict RMU

15 TTB

30 DU

2 Strict RMU

15 TTB

20 DU

1 Strict RMU

15 TTB

10 DU

Time Cap: 14 minutes.

RMU Scaling Options:

1) Jumping RMU
2) 1 RMU= 5 Ring Rows + 5 HR Push Ups