Skill and preparation

on the min for 30 minutes:

• Pull-up complex  (work 20-30 sec.)
• Bike 40 sec. or Assault runner
• HSPU complex
• Row 40 sec.
• rest

Scale :

Pull-up complex is for example

A 3C2b + 3Pull-up + B 3kipping pull-up 

or

A 3 Negative pull-up + 10 jumping pull-up

HSPU eg. 3 strict + 3-6 kipping or do Hand stand hold etc