Want to get better at Kipping/Butterfly Pullups? Join us for the Skills Clinic tonight at 5:45 PM!

Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Pull-Ups (FX: Banded) (RX: Weighted)
2) 6-8 Strict Ring Dips (FX: Banded) (RX: Weighted)
3) 10 Weighted Hollow Rocks + 10 V-Ups (FX: Hollow Rocks + Tuck-Ups) (RX+: Weighted V-Ups)

Conditioning
For Time:
250/200m Row (FX: 200/150m)
30 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
250/200m Row (FX: 200/150m)
10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*14:00 Cap