SKILL
Beginner
Every :30 x 6
4-6 Straight Leg Kips (As High As Possible)

Intermediate
Every :30 x 6
4-6 TTB

Advanced
Every :30 x 6
1-2 Dead Hang Bar Muscle-up

METCON
Partner WOD

16 Rounds For Time (8 Each):
8 Thrusters (42.5/30)
8 Burpee Box Jump Over
8 TTB
– Switch After Full Rounds

Time Cap: 30:00
Goal: 24:00 (1:30/Round)
This is an all-out sprint, try to hang on unbroken with minimal transition times

RX+
12 Thrusters (42.5/30)
10 Burpees Box Jump Over
2-3 Bar Muscle-up

SCALED
Thrusters (35/25)
Burpee Over The Bar
Strict Knees to Chest