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
3:00 ON/1:00 OFF
15 Pull-ups
12 Box Jump Over
Max Single DB Devil's Press (22.5/15)

Continue until accumulating 50 reps

Round Cap: 4 Rounds

SCALED
15 Jumping Pull-ups
12 Box Step Over
Max DB Snatch

ACCESSORIES
4 Sets
10/10 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