Skill

Kipping (hollow body & arch)

Work

“Nate”
AMRAP 20:
2 Ring Muscle-Ups / 2 Horizontal Ring Rows
4 Kipping Handstand Push-Ups / 4 DB Push Presses @ 45/30
8 Kettlebell Swings @ 32/24 / KBS @ 24/16

CompTrain

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols 
25′ Handstand Walk

Snatch Complex 
5 Sets: 
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set