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
EMOM x 6
150m Run

Straight into…

5 Rounds For Time:
20 Air Squats
2 Pull-ups
2 TTB

Time Cap: 8:00 (Rest until end of 8:00)

Straight Into…

EMOM x 6
150m Run

Straight into…

AMRAP 8
10 Air Squats
2 Pull-ups
10 Air Squats
2 TTB

RX+
For both parts:
3 C2B
3 TTB

SCALED
For both parts:
2 Jumping Pull-ups
2 Knees to Chest