SKILL
For Quality:
15-12-10-8
Strict Press From Floor (Light to Moderate)
Strict Pull-up

If able to, add weight to strict pull-up across sets
If doing banded, try to reduce resistance across sets

METCON
10 Rounds For Time:
5 Pulling Movement
10 Push-up
15 Air Squat

Time Cap: 15:00
Goal: 11:30

Pulling Movements
– Strict C2B
– Kipping C2B
– Strict Pull-up
– Kipping Pull-up
– Jumping Pull-up
– Ring Row
– Empty Barbell Bicep Curl

Start with the highest level of gymnastics pulling that you can, and as soon as you are having to break up the set of 5 more than once, regress down to the next movement. Each round should take around 1:00-1:10.