Warm-up:
3 tours
50 Simple under
10 scapula push-up + 10 scapula pull-up
30’’ plank
Skill
Hollow/arch/kipping pull-up
6x20’’ Hollow + 20’’ arch + 20’’ rest
4x6-8 kipping contrôlé
EMOM 6’: 1 strict pull-up + 3-6 kipping + 10’’ statique position haute
Scaled: 5 strict pull-up + élastique avec 10’’ hold en position haute sur la dernière
Metcon
3 rounds for time
400m run
20 box jump over
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