Warm-Up
1:00 second Dead-Hang w/Feet Supported
10/10 Shoulder CARs
:30/:30 second Crossbody Lat Stretch
into..
2 Sets, For Quality:
5/5 B-Stance Single Kettlebell Deadlifts, Moderate Load
5/5Double Kettlebell Windmills, Light/Moderate Load
Skill (10min)
Kipping Pull-Up
-Beat Swings
-Kipping Pull-Up + Drop
-Kipping Pull-Up + Pause + Kipping Pull-Up
-Elevator Pull-Ups
Or
Butterfly Pull-Up
-Foot Scoop Rotations / Reverse Bicycle
-Controlled Arm Circular Rotations
-Controlled Arm and Feet Circular Rotations
-Butterfly Elevator
"Pittie"
For Time:
60 Pull Ups
42 V-Ups
24 Dual Kettlebell Clean and Jerk 24/16kg
Rest 5:00 minutes
6 Rounds, For Time:
10 Pull Ups
7 V-Ups
4 Dual Kettlebell Clean and Jerk 24/16kg
Time Cap: Part A: 9 minutes / Part B: 9 minutes
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
3 Sets, For Quality
1:00 Forearm Plank Hold
Rest as needed between sets
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