Warm-Up:
3 x 5 hanging scap retractions, 10 scapular push-ups, 10 Alt. Samson lunges, 10 hip bridges

Skill: Kipping
– 2 x 3 Hollow & Hold + Arch & Hold;
– 2 x 5 Hollow and Arch transitions + Kip-to-Hip Bridge on the floor;
– 2 x 5-10 full Kip swings w/ elevation (partial pull on bar & lifting the hips, or full pull-ups for int./ adv.)

Met-Con Prep:
2 x 10 Scorpion, 10 Hips-to-Wall

Met-Con:
6 min AMRAP of
6 Knees to Elbow
12 Push-Ups

3 min Rest

6 min AMRAP of
3 Plank to Squats
12 KB Swings