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
2 x 30-50% of Max Set

METCON
EMOM x 6
1: 6 Thruster (42.5/30)
2: 6 Pull-up

Straight into..

EMOM x 4
1: 8 Thruster
2: 8 Pull-up

Straight into..

EMOM x 2
1: 10 Thruster
2: 10 Pull-up

RX+
+2 Thrusters To All Rounds
Sub pull-ups to C2B or half the reps of BMU

SCALED
Thrusters (35/25) or (30/22.5)
Pull-up -> Jumping Pull-up