9-9-16

Skill: Kipping

10 Min EMOM

3 kips + 1 Pull

For those who are comfortable kipping on the bar, do this drill on the rings.

Metcon: 10 Min AMRAP

5 OHS 75/115

1 Rope Climb

5 OHS

2 Muscle-Ups

5 OHS

3 Wall Walks

Rest 2 Min Then…

1 Min Plank Hold

1 Min Squat Hold

1 Min Handstand Hold

1 Min Bar Hang

 

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