Partner Med Ball Toss.
Skills: Kipping Pull Ups
NOTE: Spend no more than 5 minutes here with short intro and then some hanging shrugs and into some kip swings, ending with some tight gymnastics kips for those ready to take that step.
Pull-up progression videos - some good tips in these two...
5 Rounds For Time:
30 KB Swings(24/16)
30 Pull Ups
NOTE: 40 Min. Time Cap - that is sub 8 minute rounds. This is a big-time hand-ripper so have people manage their grip and scale appropriately.
Shorten Run or Complete with a Partner and run 400m together