5.7.21

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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
“Karen”
150 Wallballs @ 20/14

Accessory
Accumulate 5 minutes of heavy double KB static holds
After every minute, carry 100’.  Time to perform carry does not count towards accumulated time.
Weight: M: 70; F: 53
**30 second max rest between “sets”**