Skill:

Every minute on the minute, for 3 rounds (9-minutes):

Minute 1: 8 Scapular pull-ups + 8 kip swings

Minute 2: 3-6 Strict pull-ups

Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups

For quality

Conditioning:

As many rounds as possible in 5-minutes of the following:

400m run and then…

2-4-6-8…

Bar muscle ups

Double dumbbell clean and jerks (2 x 70/50)

4 Rounds for total score

Rest 2-minutes between each round. Each rounds starts with the 400m run.

*Levels

• Intermediate/70+ Adv: 300m run, chest-to-bar pullups, (2 x 50/35) dumbbells 
• Beginner/70+ Scaled: 300m run, chin-over-bar pullups, (2 x 40/25) dumbbells

Post results and experiences in the comments