E2M2M – 90 sec work, 30 sec rest – 4 Rounds
*Alternate between a and b.
a) Kipping Technique work – Ring muscle ups, Bar muscle ups, butterfly pull ups, kipping pull ups, kipping TTB. Work on a weakness within the kipping movement.
b) Handstand practice – kipping HSPU, HS holds or HS walking.
*Alternatively work on the pure strength of the pull up or push up. Alternate between a and b every 2 mins.
a) 5 Pull ups @3113 tempo
b) 5 HSPUs @3013 tempo
9 min AMARP
3 Thrusters 61/42.5kg
6 Lateral Burpee Jump over Barbell
9 CTB Pull ups
8-10 DB Skull crushers