6.21.21

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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
10 C2B (+ 6 RMU)
10 Dips
15 Bench Press
8 C2B (+ 5 RMU)
8 Dips
15 S2O
6 C2B (+ 4 RMU)
6 Dips
15 Pendlay Rows
4 C2B (+ 3 RMU)
4 Dips
15 SDHP
2 C2B (+ 2 RMU)
2 Dips
RX 115/80 
Rx+ 135/95
RX+ Ring Muscle Up 

Accessory
Accumulate 5 min DBall hold @ 100/80
Every drop perform 
10 GHD sit-ups
10 Back extensions