SKILL+STRENGTH

Toes-to-bar strength+progression

3 rounds for Quality
10 Banded PVC Lat Pull down
10 Seated Pike Leg Lifts
6 Kipping Swing
6 Kipping Knee/Leg Raise
90s Rest

WOD

AMRAP 10 Minutes
8 Single Arm Devil's Press @1x15/10kg
12 DB Box Step up
16 Abmat Sit-up

Rx+: DB@22,5/15kg, Plate sit-up @15/10kg

ACCESSORY

2x
12 Prone Y Raise
12 Banded Glute Bridge