RX
3 ROUNDS FOR TIME
20 DB Floor Press @22,5/15kg
25 Sit-Ups
20 Kipping Pull-Ups
-Into
2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups
15 Chest to Bar Pull-Ups
-Into
1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups
10 Bar Muscle-Ups

SCALED
3 ROUNDS FOR TIME
15 DB Floor Press @ light/medium
20 Sit-Ups
20 Ring Rows
-Into
2 ROUNDS FOR TIME
15 DB Floor Press
20 Sit-Ups
15 Jumping Pull-Ups
-Into
1 ROUND FOR TIME
15 DB Floor Press
20 Sit-Ups
10 Pull-Ups / Jumping / Ring Row
RPE 7

Timecap: 24 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.