A) Gymnastics; strict pull ups
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
7 Toes to bar
7 box jumps 24/20
Rest 3 min
AMRAP 5
7 sit ups
7 step ups
Score: total pull up reps, rounds plus reps for metcons (scored separate)
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
7 Toes to bar
7 box jumps 24/20
Rest 3 min
AMRAP 5
7 sit ups
7 step ups
Score: total pull up reps, rounds plus reps for metcons (scored separate)
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