So That’s How I Get Up There!!

10min. Skill Work:

Kip / Pull-up / Muscle-up Progressions
A couple videos from my personal Yoda (aka Carl Paoli) to prime the pump:
Kipping Pull-up Progression

—–   then   —–

5min. AMRAP:
20 V-Ups
20 Back Extensions

—–   3min rest   —–

8 RFT:
3 Muscle-Ups
6 Deficit HSPU’s (3/2″)


  • Deficit for HSPU’s is measured from palm position to where your head touches (AbMat or floor).  Here’s a video demonstrating.  Use either bumper plates or parallettes for hand placement.