L-Holds

1) Skill: Kipping Pull-up

Every 90 sec (5 Rounds)
A – 10 Kipping or Butterfly Pull-ups
B – 10 Kip Swings + 7 Jumping Pull-ups or Strict Pull-ups
C – 10 Kip Swings + 7 Supine Pull-ups

Choose a progression based on your skill level with the Kipping Pull-up.

2) WOD: For Time (18 min)
5 Rounds
30 sec Parallete L-sit Hold (seconds)
20/16 Cal AB or Row

3) AP:
400ft Heavy Sled Push (Add weight every 50ft)