Couldn't wait... Early post! ;)
Mess around with any of the following for 10-15 minutes:
1.) Kipping Pull Ups (As little band as possible)
2.) Kipping CHEST 2 BAR (As little band as possible)
3.) Ring/Bar Muscle Up Progressions
Keep all of this lower volume with emphasis on making things as hard as possible, but PERFECT movements...
100m Run OR Run across the gym 8 total times each round (40' down each trip)
10 Burpee Jumping Pull Ups (Bar should be 4-6" below your wrist when standing tall)
6 Burpee Kipping Pull Ups (Have to start with arms FULLY EXTENDED on each pull up)
3 Burpee Kipping Muscle Ups (Bar OR Rings)
* 10 Total Rounds *
Pick the hardest version for you and do the best you can on it!
20 minute cutoff for this one...
POST ANY MILESTONES AND YOUR TOTAL TIME TO COMMENTS