Strength/Skill
Review the kip swing
EMOM x 12, alternating:
Min 1: 5-8 kipping pull ups (no butterfly)**
Min 2: 8-10 deficit push ups
**Scaling options:
Scale up: kipping C2B pull ups
Scale down: kip swing practice/pull up attempts + inverted bar rows
Conditioning
Every 2:30 x 6 rounds:
5/5 single arm devils press (50/35#)
10 weighted box step ups (2 DBs, 50/35#)