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.
5 minutes of work, 1 minute of REST
12 Pull ups
2 Rope climbs
1 Ring muscle up
*MAX burpees in time remaining
*Score is burpee total at the end of the 4 rounds.