Skill: Kipping Pullup. Pick path based on current kipping Pull-Up Capacity.
0-5: Focus on traditional Kip with exaggerated hollow and arch positons.
6-10: Focus on traditional kip and aim for chest to bar
11-15: Focus on Butterfly Technique
15+: Focus on Butterfly Chest to Bar
6 minute EMOM
1) 2-7 unbroken pullups at highest skill level
2) 35 second Freestanding Hand/Headstand (Crow Scaled)
Max Effort Bodyweight Bench Press
Max effort pullups
Rest 1 minute between movements.
20 min cap
Max Effort Unbroken GHD Situps