Please note that there are two options for today’s workout: A. Work to a 5RM Pull-up (novices work negatives, spotted reps, isometric holds etc.) B. Option 1: Intermediate/Advanced For time: 20 Muscle-up 40 Strict Pull-ups 80 Pull-ups (gymnastics kip or butterfly kip) *Each time you come of the bar or rings run 200m. *20 min time cap. B option 2: Novice Perform as many rounds as possible in 20 min of: X reps Pull (Pull-up/Ring Pull-up/Ring Row etc.) 1 min Plank Hold Run 200m *Pick a pulling movement and a number of reps to complete in each round. Post workout choice and time or rounds to comments. Jacko – proudly displaying his Ascend Sport prize pack for being the Spirit of the Open winner.