SKILL
Level 1
Kipping TTB practice
– Tight Core, Tensed Thighs
– Feet Together

Level 2
1 x 5 Jump to Hollow
1 x 8 Jump to Arch
1 x 8 Jump to Leg Raise
1 x 8 Jump to Hips to Bar

Level 3
Every 1:30 x 5
X Bar Muscle-ups
Pick a rep scheme you can maintain for 5 rounds without compromising technique

METCON
Every 4:00 x 4
20 Burpees Over DB
9 DB Deadlift (22.5/15)
6 DB Hang Power Clean
3 DB S2OH
9 DB Deadlift (Other Arm)
6 DB Hang Power Clean
3 DB S2OH
40 Bicycle Crunches

Should be completing the first 3 rounds at least <3:20

RX+
50 Bicycle Crunches

SCALED
15 Burpees
20 Bicycle Crunches

ACCESSORIES
3 Sets
:15 Tuck Front Lever Hold (Scaled: Weighted Hollow Hold)
10 Single DB Pullover (On Bench)

3 Sets
Level 1: 5-8 Strict Knees to Chest
Level 2: 4-6 Strict TTB + 2 Kipping TTB
Level 3: 6 Strict TTB + 6 Kipping TTB