SKILL
1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
*2-for-1 = 2 Kip Swing + 1 Pull-Up
2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars
3.) 2 SETS
2 Hips to Rig +
1 Bar Muscle Up
WORKOUT
2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups / Ring Row
20/15 Cal Bike
15 Chest to Bars / Jumping Pull Ups
15/12 Cal Bike
9 Bar Muscle-Ups / Pull Ups