5.26.21

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Skill Development
In 10 minutes, perform:
RX: 4 x 2 Arch + 2 Hollow Hold + 2 Kipping Pull-ups
RX+: Bar or Ring Muscle-up Progressions
SC: 4 x 2 Arch + 2 Hollow Hold + 4 Kip

Metcon
3 RFT
20 Front Squats @ 135/95 (RX+ 185/125)
10 C2B
5 Ring Dips
RX+: 7 Ring Muscle-ups

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