Skill: Pull-up progressions, strict and kipping

8 cycles 20:10 alternating

• super/hollow transition
• scap pulls

8 cycles 20:10 alternating

• ring row
• pass thru/wrap around

20:00 to determine your stage of progression or advance your skill to the next level

• strict: body row – negatives – banded – chin-up – pull-up – weighted
• kipping: ring row – jumping – banded – kipping – butterfly

10:00 to  work bar skills

• knees to elbows – toes to bar

MetCon: CAP10

5 gymnastics bar complex

20 hand release burpees

5 gymnastics bar complex

20 hand release burpess

5 gymnastics bar complex

20 hand release burpees

5 gymnastics bar complex

* gymnastics bar complex

advanced: 1 knees to elbows + 1 toes to bar + 1 chest to bar  + 1 bar muscle-up

intermediate: 1 knees to elbows + 1 toes to bar + 2 pull-ups

developing: 10 v-up + 10 super/hollow transition + 10 ring row (equal to 5 complex)