| Skill | Routine |
| Pull Over | AMRAP 6min |
| Workout | Series/REPS | Description/Alternative |
| Australian/Front Lever Pull Up – Scapula | 2×8 | Lower Bar and feet over the box, strength arms, only scapula retraction. |
| Pull Over with elastic band | 3×2 | Elastic band on low back and push the elastic band with feet, kipping with one knee and pull over. |
| Advance Front Lever with elastic band | 2×4 | Elastic and on lox back, flex legs to front lever, up and down. |
| V Australian Pull Up – supination | 3×4 | Australian Pull up – Feet over the box, keep V position and chin up. |