Skill 10-15 min

Kipping pull up practice

If you already master the kipping pull up, practice butterfly pull ups in sets of 3 perfect pull ups each time, rest as needed and don’t overdo it.

METCON

2 Rounds, each for time (TC 20)
500m row
30 Wallballs 9/6kg
25 Burpees
20 Pull ups
Rest 5 min before round number 2

L1: Chest to bar pull up

L2: RX
L3: 6/4kg, 20 burpees, 10 bar rows
L4: 6/4kg, 15 burpees, 5 bar rows