Strength/Skill - Pull-Up Skill Development:

EMOM 5:

Freedom - 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar

Independence - 4 Toes to Bar + 3 Kipping Pull Ups + 2 Kipping Chest to Bar

Liberty - 4 Hanging Knee Raises + 3 Kipping Knee Raises + 2 Jumping Pull Ups

- Adjust reps as needed to complete each complex unbroken

Conditioning:

For time:

100 Double Unders

50 GHDs

100 Double Unders

50 Toes to Bar

100 Double Unders

50 Abmat Sit-Ups