SKILL
Beginner
Kip Swing Practice

Intermediate
4 sets of:
4-6 Unbroken Pull-ups

Advanced
Accumulate:
12 Butterfly Pull-ups
8 Butterly C2B
4 Muscle-ups

METCON
For Time:3 Rounds
12 Thrusters (35/25)
12 Pull-ups

400m Run

3 Rounds
9 Thrusters (42.5/30)
9 Strict Pull-ups

400m Run

3 Rounds
6 Thrusters (52.5/35)
6 Burpee Strict Pull-Ups

RX+
3 Rounds
12 Thrusters (42.5/35)
12 Pull-ups

400m Run

3 Rounds
9 Thrusters (52.5/35)
9 Chest to Bar Pull-ups

400m Run

3 Rounds
6 Thrusters (60/42.5)
6 Bar Muscle-ups

SCALED
3 Rounds
12 Thrusters (35/25)
12 Ring Rows

400m Run

3 Rounds:
9 Thrusters (35/25)
9 Jumping Pull-Ups

400m Run

3 Rounds:
6 Thrusters (35/25)
6 Burpee Jumping Pull-Ups