Skill: 
Kipping Pull ups

15 min practice

A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kip.

MetCon: “Candy” 5RFT
20 pull ups
40 Push ups
60 Air squats

*Ask coach for scailing options.
**D athletes perform C2B Pull ups