Kipping movements. Learning the kip for skill work.
Strength and Conditioning EMOM 20 min:
Min 1: Chinese plank belly to ceiling/belly to ground (2 each)
Min 2: 5 connected kipping moments of your choice (pull up, chest to bar, bar muscle up, ring muscle up)
Min 3: 30 sec plyo push ups/30 sec bar dips (mod 1: box dips)
Min 4: max time L sit
Min 5: max distance hs walk (mod 1: hs hold on wall, mod 2: plank)