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)

2 Sets
10 Strict TTB

METCON
EMOM x 24
1: 13/10 Cal Row
2: 6-10 TTB
3: 11/8 Cal Bike
4: 5 Double DB Power Clean (22.5/15)

RX+
14/11 Cal Row
12/9 Cal Bike
8 Double DB Power Clean

SCALED
12/9 Cal Row
10/7 Cal Bike
Straight leg kipping swings (as high as possible)
5/5 Single DB Power Clean

ACCESSORIES
EMOM x 9
1: 21 Barbell Bicep Curls (20/15)
2: 21 Double DB Skull Crushers
3: 21 Strict Press (20/15)