Skill: Kipping Chest to Bar Pullup

Go over traditional kip with emphasis on exaggerated hollow and arch positions.

Beginners may use bands to assist in range of motion.

Advanced athletes practice butterfly C2B

Keep reps in 2-5 range


3 minutes on, 1 minute off for 24 minutes

Alternate between

A) AMRAP 15 C2B + 10 Burpees jump to 6” reach

B) Row 500m + Max Distance HSW

C) 400m Run + Max Double Unders

Score is total reps completed


A) AMRAP 15 banded pullups + 10 burpees jump to 6” reach

B) Row 2 minutes + Handstand Practice

C) 400m Run + Struggle Unders