Skill: Kipping Pullup

Level 1: Basic Arch to Hollow Kip. Practice kip-pull timing on low ring

Level 2: Kipping Pullups

Level 3: Kipping Chest to Bar

Level 4: Butterfly


5 Rounds (20 minutes)

:45 on, :15 off

A) Row for Calories

B) Empty Barbell Thrusters

C) Pullups / Ring Rows

D) Full Rest