RX
EMOM x 20 MINUTES
MIN 1&2 - 30/25 Cal Bike/Row/Ski
MIN 3 - :50 Max Ring/Bar Muscle-Ups
MIN 4 - 30 Sit-Ups*
MIN 5 - Rest
*15-25 Reps of GHD Optional

SCALED
EMOM x 20 MINUTES
MIN 1&2 - 25/20 Cal Bike/Row/Ski
MIN 3 - :50 Max Kip Pull-Ups / Jump Pull-Ups / Chin Over Bar Holds
MIN 4 - 10-20 Sit-Ups
MIN 5 - Rest
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch*
MIN 2 - 10-12 Alt. DB Around the Worlds
MIN 3 - :45 EZ Walk
*Options include...
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts