A. Skill:
10-15min Clock –
Kipping Pull-Up Practice by Ability Level:
a) No Pull-Ups – practice active hang from bar and then hang w/ hollow and arch kip
b) Have Band Assisted – practice kip without band and then kip with very light band f/ 2-3 reps
c) Have Kipping Pull-Ups – practice 2-3 consecutive reps without reset
d) Have Consecutive – work on butterfly pull-up progression by using small circles with the shoulders (3-5 circles at a time)
For All Groups – do not spend more than 5-10 seconds on bar at a time. Rest about 45s between attempts
 
B. MWOD:
1st Rib + LAX Ball – 2 x 30s ea side
 
C. WOD:
21-15-9
C2B Pull-Ups
Burpee Box Jumps (24/20)
 
*15min time cap
 
D. Post-WOD Recovery:
Easy 400m Run