A. Dead hang to inverted hang, inverted hang to skin the cat, skin the cat to inverted hang, front lever eccentric. 20-30 reps as slow and controlled as poss, rest as needed... OR JUST practice this stuff if you cannot do anything with much control.
-I did 23 of these. My arms biceps started chaffing. I was able to do these pretty controlled, and for the eccentric I mostly did one leg tucked.
+
20 min amrap
20 shoulder taps
20 sec L sit (accumulated, bent knee if necessary, knees above hips, jut hips forward)
20 double unders
-8+20 did some rounds breaking up the shoulder taps 10 and 10, others unbroken. Did all the L sits in 10 second incriments. I forgot my jump rope so I had to use one of the gyms which actually worked in my favor because o was able to do almost all the rounds unbroken.
Overall I was pretty tired today but felt good during the workout.
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