A. 30 minute AMRAP of Wall Ball Shots, Syncro Deadlifts, Synchro Bar Facing Burpees, and Toes to Bars

20 Wall Ball Shots
10 Syncro Deadlift
10 Synchro Bar Facing Burpee
20 Toes to Bar

WB and T2B split as needed
DL and Burpees synchronised

A. Kipping pull ups

Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up

Capacity:
EMOM‘16
1. x kipping pull up
2. 20-45 sec Handstand hold

Gymnastic strength:
3 sets of:
8-12 ring body saw
12-20 bent over reverse fly
8-12 lat pull downs

A. Skill Training Kipping Ring Muscleup

In 12 minutes work on

- low rings transition (feet on floor/box / banded)
- high rings efficient swinging (arch / hollow)
- high rings hips to rings
- Partner assisted
- accumulate kipping RMU

B. 10 minute AMRAP of Single Arm Dumbbell Devils Presses, Anchored Sit-Ups, and Double-Unders

10 Single Arm Dumbbell Devils Press
20 Anchored Sit-Up
40 Double-Under