Skill kipping.

A: 3×5 banded pull-up OR with out band (tempo x231 = up, 2 sec. hold , 3 sec. down , take air)

B: Kipping (hollow and arch) OR Kipping pull-up + hold and push down 3 short sets

C:Practise Hand released kipping, kipping pull-up or C2B

4-5 rounds for quality and load:

• 5-8 T2B (palms facing grip)
• 5+5 1 hand farmer deadlift Heavy weight ! 5 sec hold on the top
• 12 jumping lunge