160627 - CrossFit | Skill WOD: Pull-ups

WOD
AMRAP 15:
4 power cleans 95/65
6 front rack stepping lunges
8 bar-facing burpees

SKILL
Pull-up progression
Level 1 (no pull-ups) Day 1
3 sets of 8-12 banded pull-ups then
Accumulate 25 ring rows then
Accumulate 25 band pulls

Level 2 (some pull-ups) Day 1
EMOM 5: 1-3 strict pull-ups then
Kipping practice: 10x 5 sec hollow hold, 10x 5 sec back extension hold, 10 log rolls then
Max unbroken set kipping pullups (do not come off bar) then
20 hollow rocks

Level 3 (kipping pull-ups) Day 1
EMOM 5: 1-3 strict pull-ups then
Kipping practice: 10 x 5 sec hollow hold, 10x 5 sec back extension hold, 10 log rolls, then
Butterfly kip mechanics work
Accumulate 20 butterfly pull-ups (over the bar) in the least amount of sets