Kipping pull up practice

SKILL: kipping pull up

STRENGTH:
EMOM 9
1. 10-15s chin over bar hold
2. 6 strict knee raise
3. 20+20s side plank hip lift

Metcon

4 rounds for time
12 kettlebell swing @ 24/16 kg
10 m double KB front rack walking lunge
8 t2b

TC: 10min