Chest-to-bar pull-up drills

5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
5-8 Small scapular rolls for control
5-8 Small scapular roll to butterfly pull-up drill
(Rest as you need between each exercise)
Rest 60 to 90-seconds between rounds

HSPU drills – 2 rounds of
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10 to 15-sec Bent leg tripod headstand away from wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
(Rest as you need between each exercise)
Rest 60 to 90-seconds between rounds

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher