Dynamic Warm-up

Skill:

15min to work on Kipping or Butterfly Pull-ups/Chest to Bar Pull-ups or Ring or Bar Muscle-ups

Conditioning:

You should have 10-15sec rest each round. Adjust reps accordingly.

Every Minute on the Minute x 18min

1- 6-10 Pull-up (any variation) or 3-5 Ring or Bar Muscle-ups

2- 15 Russian Kettlebell Swings + 8-10 Goblet Squats

3- 12-15/8-12 Calorie Row