SKILL+STRENGTH

Toes-to-bar strength+progression

3 rounds for Quality
10 Lying Banded Lat Pull down in Hollow
15s Active Hanging Tuck Hold Rx+: Hanging L-sit hold
6 Kipping Swing or RX+ : 4-6 strict t2b/ leg raise + 6 pike compression
6 Kipping Knees to Chest\Toes -to Target or RX+ : 6-8 straight leg kipping T2b
90s Rest

WOD

EMOM 15'
1: 8-10 Burpee Box Step up/Jump
2: 10-12 USA swing + 6/6 KB Push Press @16/12kg
3: easy jog walk or RX+: 30-40" amrap KB pull through

Rx+: @24/16kg

COOL DOWN

SMR roll
30/30s Lats
30/30s Calf
30/30s Shoulders