SKILL- Kipping Swing

1. 3x10-15s Active Hang on bar in Hollow pos.
2. 3x5 Hanging Hollow Box Drill (box front)
3. 3x5 Hanging Arch Box Drill (box behind)
4. 3x5 Banded Beat Swing
5. 3x5 Kipping Swing

Rx+:
1: Hold a light DB between feet
2-3: 2-3s pause at hollow/arch pos.
4-5: 3x8 reps

WOD

AMRAP 12 Minutes
12 Tuck-up
6/6 Dumbbell Thruster@15/10kg
48 Simple Under

Rx+: V-up, @22.5/15kg, 24 Double Under

ACCESSORY

3x
15 Banded Face Pull + External Rotation
12/12 Single Arm DB Scapula Shrugs