Warm Up
Skipping with arms
Inchworms
Frog jumps
Hop scotch
Cartwheels
Burpee FWD rolls

 
Skills
Kipping technique
kip and stop drill 4×3 stops
Muscle up technique
Pull – hollow
Transition – Keep the rings close!
Catch – Deep hollow

 
Metcon
GYM.15.12.10
EMOM 12
1: 3 muscle ups
2: 20s L-sit hold
3: 3 skin the cats
4: 5 Fwd rolls/3 HS > FWD rolls