SKILL
Beginner
Kip Swing Practice

Intermediate
Kipping TTB/Pull-up Practice

Advanced
BMU Practice

METCON
EMOM x 12
1: 5 TTB + 5 Pull-ups
2: :45-:50 Wall Sit

RX+
1: 5 TTB + 5 C2B
2: :45-:50 Wall Sit

SCALED
1: 5 Kip Swings + 5 Leg Raises (As High As Possible)
2: :30 Wall Sit

ACCESSORIES
10 Rounds Of
:40 ON/:20 OFF
(Scaled :30 ON/:30 OFF)
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups (Scaled: Plank Hold)
– Superman’s
– Windshield Wipers (Scaled: Bent Knee)