Pullups: as many as possible in two minutes (max 15,) moving up the scale as possible:
Knee pullups
Prone pullups
Kipping pullups
Strict Pullups
Weighted Strict Pullups
Bar Muscle-Ups
Ring Muscle-Ups
Then:
3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk (or 25 shoulder touches)
150 double-unders
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