SKILL
Beginner
3 Rounds
10 V-ups
:15 Hollow Hold
:15 Arch Hold
5 Straight Legged Kips (As High As Possible)

Intermediate
3 Rounds
5 Strict TTB
3 Kipping C2B/Hips-to-bar
: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
8 Strict TTB + 5 Kipping TTB

METCON
Partner WOD
10 Rounds For Time:
15 Weighted Sit-ups (10/5)
5 Power Clean (60/42.5)
10 Box Jump Over
– Switch after full rounds (5 each)

Time Cap: 20:00

RX+
Power Clean (70/52.5)

SCALED
Hang Power Clean (35/25)
Box Step Overs

ACCESSORIES
Strict Pull-ups/Ring Rows
3 Sets:
1 x MAX
2 x 60%
– Rest 1:30 b/t sets