Gymnastic Skill: 3 sets of 1 max effort set of strict pull ups immediately followed by one max effort kipping pull up set.
For the pull ups, athletes should perform a max set if strict pull ups, okay to quickly drop to save grip, then immediately back on to perform a max set of kipping. Note, for max kipping, if athlete comes to a dead stop at the bottom of the hang, that round is done*
Okay to perform banded strict if needed, and if no kipping option, immediately go into max effort controlled hollow-arch swings.
Conditioning: For time: 25 Overhead Squats, 75/55 lbs 50 Double Unders 20 Overhead Squats, 75/55 lbs 40 Double Unders 15 Overhead Squats, 75/55 lbs 30 Double Unders 10 Overhead Squats, 75/55 lbs 20 Double Unders 5 Overhead Squats, 75/55 lbs 10 Double Unders