Warm Up
AMRAP x 7 MINUTES
:30 Jumping Jacks
7 Ring Rows + :10 Top of Ring Hold
10 Scap Pull-Ups
:20 Active Hang
Skill
EVERY :45 x 4 SETS
3 x 2-for-1 Pull-Ups*
-Rest As Needed
3 SETS FOR QUALITY
5-10 Kipping Pull-Ups
*1 Rep = 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing
Workout
EVERY 3:00 x 5 SETS
60 DU
20 G2OH
8 Pull-Ups*
*C2B Optional.