(Long Metcon)

Warm Up:
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:
Run 800m
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