3.16.21

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

Metcon
3 RFT
8 Strict Pull-ups
12/9 Calorie AAB
16 Pull-ups
20 Hollow Rocks

Accessory
In 5 minutes, perform max distance Dball carry.50’ cone distance.