min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement min 2: 10 Beat Swings min 3: 6 Jump to negative lowers min 4: 5 Strict Pullups (scale: negatives) min 5: Rest min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar (scale: Jumping Chest to Bar or regular Kipping) min 7: L-Sit Pullup (scale: one leg up in an L/Tuck or back to negative lowers) min 8: Max set kipping pullup in the minute (scale: negatives) min 9: Max hold at top of Pullup Bar or Ring Row min 10: Max Supine Grip Hold
4 Rounds of:
4 Ring Muscle Ups (scale: 1:1 false grip ring pullups, negatives from bar)
40 Double Unders
Finish the class with coach led mobility of calves smashing & stretching and lats stretching and rolling.