SKILL
Beginner
Kip Swing Practice

Intermediate
Kipping TTB/Pull-up Practice

Advanced
BMU Practice

METCON
Every 3:30 x 6
400m Run
Max TTB/Pull-ups/BMU

Score is the least number of reps in a round

Goal:
TTB ~10-15
Pull-ups ~12-20
BMU ~6-8

SCALED
Every 3:30 x 6
400m Run
Kipping Leg Raises (as high as possible with straight legs)

ACCESSORIES
EMOM x 10
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up