Warm Up:
3 sets:
Run 100m
15 banded pull-aparts
10 banded pass-throughs
10 kip swings
Specific Warm-Up:
7 Minutes of Butterfly Pull-Up Progression
WOD:
5 rounds for time:
20 pull-ups
400-m run
Time Cap: 20 Minutes
Intermediate:
5 rounds for time:
12 pull-ups
400-m run
Beginner:
5 rounds for time:
10 jumping pull-ups
200-m run
Movement scaling options:
Pull-ups: Reps, kip swings, ring rows, jumping pull-ups
Run: Distance
Limited Equipment Option:
5 rounds for time:
20 single-arm DB rows (10/arm)
Run 400 m
Post-Workout Skill Work:
4 sets:
:30 L-sit hold
15 seated leg raises