Set 1
Row = 70m
Penalty = 3x Jumping Jacks

Set 2
Row = 100m
Penalty = Burpees

Set 3
Row = 80m
Penalty = Ring Rows

Set 4
Row = 110m
Penalty = Jumping Pull-ups

Set 5
Row = 90m
Penalty = 2x Alternating V-ups

Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Progression // Focus

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swings + 1 Kip // Aggressive press down and rapid close of
the hips

4) 2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar

5) 2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top
of the pull-up

6) Multiple Pull-ups // Aggressive press down and push away into the
next rep

PRE-WORKOUT TEST
2 Sets
1 Weighted Pull-up
2 Strict Pull-ups
3 Kipping Pull-ups

10 Sets For Time:

3 Weighted Pull-ups (45/30#)
5 Strict Pull-ups
7 Kipping Pull-ups

Intermediate: 20/14#

Beginner:
10 Sets For Time:
8 Ring Rows
7 Jumping Pull-ups
Or
3 Band Assisted Pull-ups
5 Ring Rows
7 Russian KB Swings or kip swings

Accumulate:
3:00 L-Sit Hold

3 sets of:
15 DB Weighted Sit-ups
15 Hollow Rocks

3 Sets
:30 Supine Snow Angels
:30 Prone Snow Angels
:30 Scap Push-ups