4.21.21

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

Metcon
12 min AMRAP
5 C2B; 5 Ring Dips (RX+: 5 Ring Muscle-ups)
20 KB Swings @ 53/35

Accessory
Accumulate 3-minute L-sit
Every time athlete drops, perform 3 rope climbs