Skill: 16 min EMOM, alternating movements
A) :30 Nose to Wall HS Hold (Scale: Wall Walk as close to wall as feel comfortable – plank hold)
B) :15 L – Hang (Scale: 1 Knee Tuck/1 Leg Extended – Both Knees tucked)
WOD: 10 RFT
100m run
2 Muscles Up (Bar or Ring) (Scales: 4 C2B/6 Pull ups/10 ring rows)
Score is rounds completed/ time
