Bar Muscle-up Drills
4 Sets
5 Strict Pull-ups + 5 Kipping C2B Pull-ups + 3-5 Bar Muscle ups
or
5 Kip Swings + 5 Kipping Pull-ups + 3 Hips to Bar
Or
5 Strict Pull-ups w/ band + 5 Kip Swings + 5 Attempts at a kipping pull upOn hips to bar and kip swings, work on keeping your feet together and keeping arms straight during the hip drive

3 Rounds For Time
16 Alternating Pistols
16 Box Jumps 24/20
24/18 Cal Row