WOD: For max reps:
AMRAP 5: 50 air squats | Max chest-to-bar pull-ups
AMRAP 3: 30 box step-ups (20/24 in) | Max toes-to-bars
AMRAP 1: Max-distance row (10 m = 1 rep.)
Intermediate:
AMRAP 5: 50 air squats | Max chin-over-bar pull-ups
AMRAP 3: 30 box step-ups (20/24 in) | Max kipping knee raises
AMRAP 1: Max-distance row | 10 m = 1 rep.
Beginner:
AMRAP 5: 30 air squats | Max ring rows
AMRAP 3: 20 box step-ups (20 in) | Max hanging knee raises
AMRAP 1: Max-distance row | 10 m = 1 rep.
Masters 55+:
AMRAP 5: 50 air squats | Max kipping pull-ups
AMRAP 3: 30 box step-ups (20/24 in) | Max toes-to-bars
AMRAP 1: Max-distance row 10 meters = 1 rep.
Movement scaling options:
Air squat: Reps, squats to a target
Chest to bar pull up: Chin-over-bar pull-up, jumping chest-to-bar pull-up, ring row
Step up: Reps, box height
Toes to bar: Attempts, knees-to-armpits, knee raise, V-up, lying leg raise
Row; Effort, run, ski, bike
Post-Workout Skill Work:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)