Warm-Up
3 x 10 scap retraction push-ups, 10 Alt. Samson lunges, 10 Superman w/ scap retraction, and 10 hip bridges

Skill – Kipping
– 2 x 5 Hanging scap retractions /15 second hollow hold on floor
– 2 x 3 Hollow & Hold + Arch & Hold;
– 2 x 5 Hollow and Arch transitions + Kip-to-Hip Bridge on the floor;
– 2 x 7-10 full Kip swings w/ straight arm rise (fluid kip w/ dynamic elevation of the hips, palms press down on bar, arms kept straight)

Met-Con
7 minute AMRAP of
7 Pull-Ups (CTB/ standard/ band/ ring row)
7 Box Jumps (24″/20″)

– 3 minute Rest –

7 minute AMRAP of
7 KB Swings (24kg/16kg)
14 AbMat Sit-Ups