Skill: Kipping Emphasis on Chest to Bar
Exaggerate front kip for maximum height
10 min EMOM
Min 1: 6 weighted pull-up + 4 kipping pullups
Min 2: 36 second handstand hold
Metcon
20 minute EMOM
5 bar muscleups / 7 pull-ups + 7 ring push-ups
15 box jump overs
15/12 calorie row
20 PVC OH walking lunges