3 rounds
10 hollow rocks
10 arch rocks
30 sec plank

Kick up to the wall 3 x 10 sec hold (ensure you keep arch position throughout)
Hip hops - 3 x 10 practising driving through the hips for the kipping HSPU
Pike HSPU off a box - 3 x 10
Attempts at kipping HSPU - trying to develop 3 x max effort sets. Increase number of abmats if needed

EMOM/6
10 kipping/butterfly pull ups - banded if needed

EMOM/10
1. 12/10 cal ski
2. 30-60 double unders depending on skill level