SKILL
Beginner
Kipping Progression

Intermediate
3 x 3-5 Kipping Pull-ups

Advanced
3 x 3-5 Butterfly Pull-ups

METCON
Every 3:00 x 6

Odd:
20 AbMat Sit-ups
15 HSPU

Even:
20 AbMat Sit-ups
15 S2OH (52.5/35)

RX+
Deficit HSPU (20kg Plates)
S2OH (70/52.5)

SCALED
Odd:
20 AbMat Sit-ups
12 Deficit Push-ups

Even:
20 AbMat Sit-ups
15 S2OH (20/15)