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)

Retest 2/6/18



5 rounds

Max Effort Bodyweight Bench Press

Max effort pullups

Rest 1 minute between movements.

20 min cap


Max Effort Unbroken GHD Situps