Skill: Butterfly Pull-ups
If athletes haven’t mastered kipping pull-up yet, practice during EMOM
10 min EMOM
Min 1: 4 weighted/strict pull-ups + 6 butterfly / kipping
Min 2: 38 second handstand hold
Metcon
4 rounds for time
3 bar muscleups / 6 ring push-ups
6 chest to bar pull-ups
9 toes to bar
12 overheard walking lunges 45/35 lbs
15 box jump overs
16 minute time cap