SKILL
Level 1
Kipping TTB practice
– Tight Core, Tensed Thighs
– Feet Together

Level 2
1 x 5 Jump to Hollow
1 x 8 Jump to Arch
1 x 8 Jump to Leg Raise
1 x 8 Jump to Hips to Bar

Level 3
Every 1:30 x 5
X Bar Muscle-ups
Pick a rep scheme you can maintain for 5 rounds without compromising technique

METCON
AMRAP 11
8 Alternating DB Hang Snatch (22.5/15)
6 Burpee Over DB
4 TTB

Goal: 9+ Rounds

SCALED
No alternating on snatch
Regular Burpees
Knees to Chest

ACCESSORIES
3 Sets
:15 Tuck Front Lever Hold
12 Single DB Pullover (On Bench)

Scaled: Weighted Hollow Hold

3 Sets
Level 1: 5-8 Strict Knees to Chest
Level 2: 4-6 Strict TTB + 2 Kipping TTB
Level 3: 6 Strict TTB + 6 Kipping TTB