Kipping Prep:
3 Rounds NFT of
10 Hollow rocks or 10 count hollow hold
10 Superman w/ scap retraction

Skill: Kipping
– 5 Hanging Scap Retraction
– 2 x 5 Arch/Hollow Transitions + 10 Supine Kip Practice
then,
2 Attempts of either
– Kipping w/ Pull-Up or Pull-Up attempt (max 10 reps)
OR
– Kipping w/ slight elevation on the back swing (max 10 reps)

Met-Con:
2 minutes single skips right into
6 min AMRAP of
3 HSPU (scale to 6 Ring Push-Ups or to 12 Push-Ups)
30 DUs (scale to 30 Single Skips + 10 Jump Squats)