SKILL
Beginner
3 Rounds
:15 Hollow Hold
:15 Arch Hold
10 Hollow-to-Arch Kips

Intermediate
3 Rounds
5 Strict TTB/5 Hanging L-Sit Leg Raises/10 Hanging Knee Tucks
10 TTB
:15 Hollow Hold

Advanced
3 Sets
1-3 Dead Hang BMU
(Hang for 3s then perform BMU from 1 kip, lower to hang and repeat)

3 Sets
6-8 Strict TTB

METCON
Every 1:15 x 12
9/12/15 Air Squats
6/8/10 Push-ups
3/4/5 TTB
1 Squat Clean @ 65-70%

RX+
Squat Snatch

SCALED
Elevated Push-ups
Straight-leg Kipping Swings/Kipping Knee Tucks
1 Deadlift/Power Clean @ 40-60%

ACCESSORIES
3 Sets
12 Ring Row
10 DB Pullover