Skill: Kipping Pullup

Cover hollow vs arch positon and how it translates to pullups and muscleups

7 minutes for practice based on current Pull-up Capacity

0-10 Pullups: Focus on finding kip rhythm or attempt to string 1-5 together

11-20 Pullups: String together sets of 5 or chest to bar attempts

21+ Pullups: Bar Muscleup Attempts


2:00 on, :30 off for 22:30 (3 rounds)

A) AMRAP 10 pull-ups / ring rows + 20 box jump/step overs

B) Row for Calories

C) Run to 6th Floor + max effort Double unders

Unfavorable work/rest ratio. Pace accordingly. Think sustainable effort vs max effort.