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

Level 2
Every 1:15 x 5
2-5 Kipping C2B
*For Quality

Level 3
Every 1:15 x 5
3-5 Butterfly C2B
*For Quality

METCON
2:00 ON/1:00 OFF
12 Deadlifts (60/42.5)
10 Burpee Over The Bar
Max Pull-up
– Continue until accumulating 45 pull-up

Round Cap: 5 Rounds

RX+
12 Deadlifts (70/52.5)
10 Burpee Over The Bar
Max C2B Pull-up
– Accumulate 30 C2B Pull-up

SCALED
12 Deadlifts (52.5/35)
10 Burpee
Max Ring Row
– Accumulate 30 Ring Row

ACCESSORIES
4 Sets
10 Barbell Bent Over Row (Arms Close to Torso)

3-5 Sets
Level 1: 5-10 Feet-on-Box Ring Pull-up
Level 2: 5-10 Strict Pull-up
Level 3: 3-7 Strict C2B