SKILL
Level 1
Accumulate 10-20 strict TTB or strict knees to elbows

Level 2
1 x 4 Jump to Arch
1 x 4 Jump to Leg Raise
1 x 4 Jump to Hips to Bar
4 x 2 Banded Bar Muscle-up w/ Slow Negative

Level 3
3 x 2 Dead Hang Bar Muscle-up w/ Slow Negative

On slow negatives, make sure the descent is as slow as you can manage.

METCON
10 Rounds For Time:
4 Burpee Over DB
3 Bar Muscle-up/6 TTB
20 DU

Time Cap: 15:00

SCALED
6 V-ups
60 SU

ACCESSORIES
2 x TABATA (8:00)
2 Rounds Hollow Hold
2 Rounds Arch Hold
…
Continue for 8:00