SKILL
Beginner
Kip Swing Practice

Intermediate
Accumulate 5 sets of:
3-5 Unbroken Toes-to-bar

Advanced
Accumulate 10-15 Bar Muscle Up

METCON
4 Intervals of AMRAP 2/2/2/3:
8 Front Squats @ 50%
8 Burpees Over The Bar
30 DU
Max Toes-to-bar

– 1:00 Rest Between Each AMRAP

RX+
50 DU

SCALED
Regular Burpees
75 Single Unders
V-ups

CASH-OUT
5:00 Plate AMRAP
5 Plate Front Raises (10/5)
5 Plate Bicep Curls
5 Plate Presses