Skill: Kipping Pullup. Pick up where you left off last week

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) 2-5 unbroken pullups at highest skill level

2) 40 second Freestanding Hand/Headstand (Crow Scaled)


3 rounds

25 chest to bar pullups

50 double unders

800 meter run