Part A
Skill work NFT
1 rMU or 1 Ring Pull up
5 TTR
rest
2 rMU or 2 Pull ups
10 TTR
rest
3 rMU or 3 pull ups
15 TTR
rest
Max rMU or max pull ups
Max TTR
Dont let go of the rings after the MU's
Part B
50-40-30-20-10
Wall balls GP - 18/12 to 10/9 OP - 20/14 to 10/9 CP - 20/14 to 11/10
Knee raises- GP - Lying Toe Touches OP - knees above hip crease CP - Toes to Elbows
Burpees GP - regular burpees OP - to target 6" above full reach, CP - Over box (20/14)
Abmat Sit Ups no scaling options
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