Skill: Kipping/Butterfly Pull Up Drill (10 min)
Monday, March 9th, 2026
Skill / Gymnastics//Rounds for Time//15 min
Rx
Skill: Kipping/Butterfly Pull Up Drill (10 min) Kip swing → small kip → full kip → butterfly
Level 2
L2: Kip swing + banded kipping L2: Knee Raises, Pike from Box, 18 Cal
Level 1
L1: Ring row holds + scap pull ups 5 Rounds for Time 9 Toes to Bar 7 Handstand Push Ups 20 Cal Bike Cap: 15 min L1: Lying Leg Raises, Box Pike PU, 14 Cal
Goal: Gymnastics under fatigue
Stimulus: T2B and HSPU tax the midline and shoulders. Run is short recovery. Aim for unbroken T2B early, manage HSPU. Should feel like controlled discomfort.
Movements
butterfly-pull-uptoes-to-barknee-raisehandstand-push-uprowbikerunpike-push-uplying-leg-raisescap-pull-upring-rowkip-swing
Equipment
ringsassault-bikeboxrowerpull-up-bar