Pull up strength & strength endurance are keys to protecting your shoulders during kipping movements, especially at higher volume so...
Perform the following every 4 minutes for 5 total rounds for MAX LOAD by the final set:
3 STRICT DB Weighted Pull Ups
5 Strict Unweighted Pull Ups
7 Kipping Pull Ups
Attempt to do allof these reps UNBROKEN & try to scale UP to CHEST 2 BAR on all movements, if possible...
SCALE DOWN to 2/4/6 OR 1/3/5, if needed...
For those of you who can't do a strict Bodyweight pull up yet you will do the following:
2-4 Pull Up Negatives (2-3 seconds each rep)
:10-:20 Pull Up Hold
6-8 Ring Rows at as shallow of an incline as you can
:45 WALL FACING Handstand Hold (Stacked up and tight!)
25 (Men)/20 (Women) Push Ups (Use a box to scale, no knees)
:30 Hanging UNDERHAND L-Sit Hold
* Perform as many rounds and extra reps/seconds as possible in 12 minutes *
POST YOUR BEST PULL UP WEIGHT AND TOTAL ROUNDS AND ANY EXTRA WORK TO COMMENTS