2.12.21

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Skill Development
Kipping Progressions
In 10 minutes, perform:
RX: 4 x 2 Kip Swings + 1 Kip + 1 Kipping Pull-up into 3 sec hold at top of bar.
RX+: 4 x 2 Kip Swings + 1 Kip + 1 Kipping Bar/Ring Muscle-up
SC: 4 x 4 Kip Swings + 1 Kip

Metcon
2 RFT
10 Overhead Squats @ 95/65 (RX+ 135/95)
10 T2B
10/7 Calorie AAB
At 8-minute mark,
2 RFT
10/7 Calorie AAB
10 Pull-ups (RX+ C2B)
10 Overhead Squats @ 95/65 (RX+ 135/95)

Accessory
10 Rounds E90s
O: 15 GHD Sit-ups (RX+ 20)
E: 7 Devils Presses @ 35/25