BASE

Kipping Pull-up Drills

6 Sets

3 Strict C2B + 3 Kipping Pull-ups

*Try to go Unbroken as much as possible, if using bands, remove/replace band if needed

Partner WOD

10,000m Bike

Every Swap, 20 Box Jumps (shared)

*If team of 3, same bike distance, share 30 Box Jumps

20min Cap

GAIN

Kipping Pull-up Drills

6 Sets

3 Strict C2B + 3 Kipping Pull-ups

*Try to go Unbroken as much as possible, if using bands, remove/replace band if needed

6 Sets

Build to a High 3RM Box Jump