Warm Up: 3 Rounds Of:

30 seconds Dead Hang

10 Yoga Push Ups

10 Cuban Press

10 KB Halo each side @light KB

Strength: Learn the Kip for Pull Ups / TTB.

*Note: if you do not have at least 3 STRICT Pull Ups – work on Pull Up progression.

Advanced: 12 minutes EMOM Of:

12 Kipping/Butterfly Pull Ups.

WOD: 3 RFT Of:

100 meter Farmer Carry AHAP

2 Legless Rope Climbs (Beginners: 15 Ring Rows – no leg assisted or other rope movements!)

30 Thrusters @20/15kg

Time Cap: 14 minutes.