SKILL
Level 1
10:00 Kipping Pull-up Practice
– Tight Core, Tensed Thighs
– Feet Together

Level 2
10:00 Kipping C2B Pull-up Practice
– Record number of reps accumulated

Level 3
10:00 to find max unbroken butterfly C2B

METCON
EMOM x 20
1: 200m Run
2: 45 DU
3: 15/12 Cal Row or 12/9 Cal Bike
4: 5-10 Pulling Movement
*Movement you practiced in today's skills

ACCESSORIES
3 Sets
12/12 Single Arm DB Bent Over Row (Arms Close to Torso)

3-5 Sets
Level 1: 3-5 Partner Feet-Assisted/Banded Pull-ups/Ring Row
Level 2: 3-5 Strict Pull-up
Level 3: 3-5 Strict C2B