Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Warm-up | 5:00

3:00 easy pace on bike, rower, ski erg, then

3 rounds:

10 ring rows

5 scap pull ups

Tech | 2:00

Demo: kipping pull-ups and strict pull-ups

Kipping Pull-up

The Ring Row

Specific Warm-up | 6:00

5 beat swings, rest 15-20s

2 beat swings + 1 kip swing, rest 15-20s

1 beat swing + 1 kip swing, rest 15-20s

then perform:

3-5 unbroken kipping pull-ups OR

3-5 unbroken strict pull-ups

Break | 2:00

WOD | 10 - 15:00

RX:

30-20-10 reps for time of:

Echo bike calories

Pull-ups

Intermediate option:

20-15-10 reps for time of:

Echo bike calories

Pull-ups

Beginner option:

15-10-5 reps for time of:

Echo bike calories

Ring rows

Cooldown

Enjoy!