Big Shout out to Kat for getting her bandless KIP on!  Congrats!

Movement Prep:

Torsion Control 2 sets of 8-10/side - 2-3 sec holds

Gymnastic Skills

Complete 3-4 Rounds

L1:

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

L2:

  • 5 Ring Inverts
  • 10 sec L-sit
  • 4 One Leg Squat onto Box/side

L3:

  • 5 Skin the Cats (tempo: 3/2/3/2)
  • 15 sec L-sit on rings
  • 6 One Leg Squat onto Box or Free-standing/side

Metcon:

5 Rounds

  • Run 200m
  • 12 Thrusters @ 45% Push Press 1RM
  • Rest 1min

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