SKILL
Every 2:30 x 2

Beginner
10-15 V-ups/Tuck-ups
:10-:15 Hollow Hold
10-15 Arch Ups (Superman)
:10-:15 Arch Hold

Intermediate
5-8 Kip Swings (Legs Straight, As High As Possible)
10 Hollow Rocks
10 Arch Rocks
or
8 Hollow-to-Arch Kips
5-6 Toes-to-Bar

Advanced
10 Strict Toes-to-Bar
5 Toes-to-Bar (Kipping)

METCON
Partner WOD

For Time:

100 AbMat Sit-ups
2K Row/90 Cal Bike
100 AbMat Sit-ups

Rest 5:00

1k Run
100 Box Jump Overs
1k Run

Time Cap: 40:00

SCALED
80 AbMat Sit-ups
1600m Row/72 Cal Bike
80 AbMat Sit-ups

Rest 5:00

800m Run
100/100 Alternate Box Step-ups
800m Run