SKILL
Beginner
5:00 Toes to Bar Practice
Work on getting first rep or work on stringing reps together
3 Sets
:15 Barbell Hollow Hold (with PVC Pipe or 7kg Barbell)
20 Banded Lat Pulldowns

Intermediate
5 Sets Of The Following Complex:
1-2 Strict TTB/Knees 2 Elbow + 3 Kipping TTB
Rest 1:30 b/t sets

Advanced
Test: Find max BMU set
Know when to stop when technique degrades, because that is not a correct application of strength anyway
Rest 2:30,
2 x 30-50% of Max Set

METCON
EMOM
Partner 1: Max Cal Row/Bike
Partner 2: 4/4 DB Hang C&J + 10 Bicycle Crunches

Continue until accumulating 300/240 Cal Row or 240/180 Cal Bike

Goal: 20:00
Time Cap: 24:00

SCALED
Continue until accumulating 120/180 Cal Row or 200/160 Cal Bike