4.9.21

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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
6 min AMRAP
15 Pull-ups
15/12 Calorie AAB
Rest 3 minutes
6 min AMRAP
15 Pull-ups
15 Burpees

Accessory
Single-arm Half-kneeling Bottoms-up KB Press 4x10
Landmine Single-leg Stiff-legged Deadlift 4x10