Pull-up Complexes

1) Gymnastics Skill (10 min):
Bar Muscle-up Practice
Level 1 – Kipping Technique and or Kipping Pull-ups
Level 2 – C2B
Level 3 – Bar Muscle-up

AMRAP 10 (Easy Pace)
Level 1: Kipping and Kipping Pull-up Practice
Level 2: Unbroken set of – 3 Kipping Pull-ups + 3 C2B
Level 3: Unbroken set of – 3 C2B + 3 Bar Muscle-ups

Note: With level 1 practice your kipping technique and working towards the kipping pull-up. If you have your kipping pull-ups or bar muscle-ups work on the following complexes in level 2 or 3. The complexes are mean’t to be completed unbroken and if the rep count is too high for you start with 1 rep of each then increase volume accordingly.

2) WOD
AMRAP 12
30 Situps
15 Ring Pushups
30 Double-unders

3) AP:
3 Rounds
750m row
Rest 90 sec