SKILL

2 Sets
:10-:15 Bent-Knee Front Lever Hold
8-15 Strict TTB

Scaled
2 Sets
:15-:25 Hollow Hold
5-8 Bent-Knee Strict TTB
(Do a bent-knee front lever and then try to touch toes to bar)

METCON

AMRAP 16
4/4 DB C&J (22.5/15)
1 Bar Muscle-up/TTB
8 Box Jump
1 Bar Muscle-up/TTB

Increase BMU/TTB +1 each round