Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up.
Skill
Kipping Pull Ups
Fitness Gymnastics
Jumping Pull Ups: Max reps.
Set a bar to elbow to mid forearm and perform 3 max sets of jumping pull ups, as soon as your chin doesn’t cross over the bar anymore, stop. Put in your notes where you placed the bar for future reference.
Performance Gymnastics
Kipping Pull Ups: Max reps.
Take 3 attempts to find a max set of kipping pull ups. Add your three attempts together for one large number. Put in your notes your three different numbers.
*Rest 2 minutes between attempts
Fitness, Performance Workout
Run Forest!!
Complete as many rounds and reps as possible in 15 minutes of:
800m run
8 R/arm Kettlebell Snatches
8 L/arm Kettlebell Snatches
Fitness: 16/12kg
Performance: 24/16kg
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