Continuing with our gymnastic work today, if you’ve been following the program this might be your first time kipping but your third time doing pull-up work. Scale as needed up or down, that means – C2B for advanced members. Scale the ring dip holds to box holds, or parallette holds as needed. Front rack step ups can be any box height you would like based on height etc.


EMOM x 15

A. 5-10 Kipping Pull-ups
B. Static Ring Hold
C. Front Rack Step Up x 10 (115/75)

AMRAP in 12 minutes

30 double unders
10 Handstand Push-ups
5+5 Front Squats / Back Squats (95/65)