A) Skill Work
- Kipping
- Knee raise/Knees to elbows/T2B
- Hollow/Arch holds

B) EMOM 12
1) Max reps T2B (one set)
2) 15 Heavy KB Swing
3) 20-30s Hanging L-Sit hold
4) Rest

C) For Time
21-15-9
- Cal Row
- Burpee box jump over