1) Kipping t2b practice: 

Scaled: 5x5 strict hollow to arch on bar
Intermediate: 5x10 hollow to arch on bar
Advanced: 5x5 bar hang to L-Sit w/ :03 hold *control on the way back down

2a) Alt. every 2 min x 16 min

15/12 cal bike
max t2b in remaining time

18/14 cal row
max hspus in remaining time

Score is total t2b+hspus

REST 5:00 BEFORE STARTING NEXT MET CON

2b) AMRAP 6:
14 alt db snatch (50/35)
12 alt renegade rows (50/35)