SKILL
Beginner
Kip Swing Practice

Intermediate
Accumulate 6 sets of:
3-5 Unbroken Toes-to-bar

Advanced
Accumulate 10-15 Bar Muscle Up

METCON
6 Rounds Of
3:00 WORK/1:00 REST
16/12 Cal Row or 13/10 Cal Bike
200m Run
10 Deadlifts (70/52.5)

*Work in reverse order every other round

RX+
(85/60)

Scaled
(42.5/35)