WOD:
12 minute AMRAP of:
30 Double-unders
20 Shoulder touches
10 Strict pullups
SCALES:
Gold
30 Double-unders
15 Shoulder touches
5 Strict Pullups
Silver
20 Double-unders or DU attempts
20 Handstand hand releases
10 Strict pullups (band assisted)
Bronze
60 Single-unders
20 Inverted shoulder touches (on bench or GHD)
10 Strict pullups (band assisted)
WARMUP:
5 min AMRAP:
15 Double-unders
10 Hang to active
5 Shoulder touches
SKILL WORK OR SQUAT CYCLE