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
4 Sets Of The Following Complex:
1-2 Strict TTB/Knees 2 Elbow + 3 Kipping TTB
Rest 1:00 b/t sets

Advanced
1 x Max Set TTB
2 x 30-40% of Max Set TTB

METCON
AMRAP 20
4 Thruster (42.5/30)
6 TTB
24 DU

ACCESSORIES
Every 1:15 x 4
10 Push Press + :10 OH Hold

Use same weight as the weight you used in the metcon