Warm Up:
7 burpees
7 pullups
7 dips
7 sit ups
7 supermans


Skill: Partner or Weighted Pullups (Maximum control)
1x5 Pronated Wide Grip  Beg 1-2 sec count up and down, ADV 3-5 sec count up and  down
1x5 Pronated Medium Grip, same count
1x5 Pronated Narrow Grip, same count
1x5 Suppinated Grip, same count
90 sec rest beween sets

On the minute for 17 minutes or until failure to complete set:
Beginner reps notated with / mark
4/2 pushups (ADV clapping)
8/6 Russian Kb 2 pood/1.5 pood
12/8 air squats

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