A. Skill-WOD

Rx’d Work:  
30sec C-Plus hold, then 30sec C-minus hold (3 sets) [scaled: hold a smaller angle]
1min hang with hip touches [scaled: just hang]
4x8 Barbell ab roll-outs [scaled: on knees and/or smaller distance]

Monkey mode:
1min C-plus hold
4x3 Skin the cats
4x8 Barbell ab roll-outs

B. Practice

Introduction of basic positioning and moving on the bar & TTB practice

C. MetCon

4x strict HSPU
10x KB-Snatch
4x strict Muscle ups [scaled: 4x Pullups and 4x Dips]

By Riccardo