SKILL
Beginner
3 Rounds
:15 Hollow Hold
:15 Arch Hold
10 Hollow-to-Arch Kips

Intermediate
3 Rounds
5 Strict TTB/5 Hanging L-Sit Leg Raises/10 Hanging Knee Tucks
10 TTB
:15 Hollow Hold

Advanced
3 Sets
1-3 Dead Hang BMU
(Hang for 3s then perform BMU from 1 kip, lower to hang and repeat)

3 Sets
10 Strict TTB

METCON
AMRAP 20
2 TTB
4 Burpee
8 KB Swing (24/16)

Goal: 12+ Rounds

RX+
2 BMU
4 HSPU
8 KB Swing (32/24)

SCALED
2 Hanging Knee Tuck
4 Down-up
8 KB Swing

ACCESSORIES
3 Sets
12 Ring Row
10 DB Pullover