The kip is not a cheating pull-up! The kipping pull-up allows more work to be done in less time and trains the fast twitch muscle fibers in the back. Proper kipping technique also trains the hips to open and close explosivley, which is a very important skill in life and sport.
Training:
Learn the kip
Then
10 situps
10 burpees
Max rounds in 12 minutes
MHT Training:
400 Meter run
4 rounds
Rest 2 minutes between rounds
If this was easy for you then you didn't run hard enough.
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