B: Gymnastic Skills (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-T2B)
C: Metcon (Time)
"Origami"
For Time:
15 Toes to Bar
90 Double Unders (A: 180 singles)
15 Toes to Bar
60 Wall Balls (10/9ft)
15 Toes to Bar
45/36 Cal Row or Ski or 35/27 Cal Bike
15 Toes to Bar
30 Dumbbell Facing Burpees
15 Toes to Bar
15 Devils Press
Dumbbells: (Rx50/35, S 40/25)
Wallball: (Rx 20/14, S 16/12)
Goal Time: 18:00-23:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete under the Cap
Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2