Today is all about gymnastics. Specifically the kipping pull-up. Our warm-up will flow into a skill session that will work to develop the kip and kipping pull-up. This is all about quality today. The workout will allow us to put to work what we learned. In this 12 minute AMRAP, we want to move fast on both the pull-ups and the run. we want to stay connected to the bar and push the pace on the run. Do expect to be breathing heavy today. We are look for between 6 rounds on the low end and 10 round on the high end.

SKILL

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression

Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

WORKOUT AMRAP x 12 MINUTES 

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)