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
EMOM x 20
1: 15/12 Row or 13/10 Bike
2: 8 DB Snatch + 2 TTB

RX+
1: 16/13 Row or 14/11 Bike
2: 10 DB Snatch + 3 TTB

SCALED
1: 12/9 Row or 10/8 Bike
2: 6 DB Snatch + 3 Knees-to-Chest