Gymnastic Skill

Complete 3-4 Rounds

L1:

  • 5 Kip Swings
  • 5 sec L-Sit Progression (tuck holds)

L2:

  • 5 Ring Inverts
  • 10 sec L-sit

L3:

  • 5 Skin the Cats (tempo: 3/2/3/2)
  • 15 sec L-sit on rings

OR Work kipping pull-up mechanics OR Double Unders

Metcon: 3 Rounds x As Many Rounds as Possible in 3 minutes of:

  • 4 Deadlift @ 45% 1RM
  • 6 Pull-ups
  • 8 Burpees
  • 1 min Rest

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