Skill Warm-up:
Every 1:00 for 16:00
1st: 0:30 Arch
2nd: 0:30 Hollow
3rd: 8 Arch-to-Hollow Kip
4th: 0:45 Squat Hold
Metcon:
4 Rounds for time:
15 Burpees
200m Run
10 Pull-ups
200m Run
Competitors:
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs – strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4 R + 4 L)