SKILL
Every 2:30 x 2

Beginner
10-15 V-ups/Tuck-ups
:10-:15 Hollow Hold
10-15 Arch Ups (Superman)
:10-:15 Arch Hold

Intermediate
5-8 Kip Swings (Legs Straight, As High As Possible)
10 Hollow Rocks
10 Arch Rocks
or
8 Hollow-to-Arch Kips
5-6 Toes-to-Bar

Advanced
10 Strict Toes-to-Bar
5 Toes-to-Bar (Kipping)

METCON
AMRAP 5
15/12 Cal Row or 12/9 Cal Bike
8 Ring Row/1 Rope Climb/1 Legless RC

Rest 2:30

AMRAP 5
8 Burpees
6 TTB/Knees-to-Elbows

Rest 2:30

AMRAP 5
12 DB Deadlifts (22.5/15)
9 DB Hang Power Cleans
6 DB S2OH

Rest 2:30

AMRAP 5
40 DU
8 Wallball

Goal: 3+ Each Part

RX+
Goal: 4+ Each Part