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
6-8 Strict TTB

METCON
AMRAP 16
30 DU
12 Alternating DB C&J (22.5/15)
2 Pull-ups

+2 Pull-ups Each Round

Goal: 6+ Rounds

RX+
Bar Muscle-up

Scaled
10 Sets Of 2 SU + 1 DU
Ring Rows (Feet Elevated)

ACCESSORIES
2 Sets:
Max Strict C2B/Pull-up/Ring Rows
– Rest 1:30 b/t sets