A): 50 Toes To Bar for QUALITY and for TIME: (Aim is to get as efficient as possible with your movement & try stringing together reps where possible) Strict 8 Minute time cap!     Form tips: You need to keep your lats and shoulders active throughout. With 50 reps on the agenda it's imperative you adhere to this and Activate, Activate, Activate! The kip too will be a big point to focus on as well. Remember we are trying to "slam" the pull up bar down, imagining that you are bringing the bar to your toes rather than your toes up to the bar. We are essentially trying to meet in the middle. As both your big toes make contact with the bar the position of your body is one that is horizontally behind the bar with straight arms locked out. On your return down from hitting the bar, allow yourself into a fully extended position (also known as the arch). Some of you might need to actually throw your feet down to get into your extended position as quickly as possible. It's at this point that your active shoulders & lats get you back on your way toward that bar again. Get after it. Theres a 8 min cap to this. Remember we want quality first and foremost. If you don't get the 50 reps but you kept the quality high then thats all cool.   B): Mobility, 30 minutes of your finest efforts.