Skill Work:

2-3 sets of 5-10 reps of kip swings

2-3 sets of 3-5 reps of kip to swing to pull

*more advanced athletes can work on their butterfly pull-up rhythm

Warm-up

2-3 Rounds:

100m Jog

5 Pull-ups (or scaled version)

MetCon:

As Many Rounds and Reps as Possible in 20 minutes

400m Run

Max Unbroken Pull-ups

*Pace Goal: steady pace on the run, empty it out on the pull-ups each time

Beginner: 200m Run, 20 Ring Rows

Intermediate: if you cannot at least do 11+ unbroken pull-ups each time then I recommend doing an AMRAP of 200m Run and 10 pull-ups that do not have to be unbroken, utilize jumping/banded pull-ups as needed

Advanced: as is

Sport: chest to bar