E90s x7, choose either a or b:
A) 2 kip swing + 2 kipping knees to elbows / knee raise.
OR
B) 5-10 toes to rack + 5-15s active hang

A) In knee raises/k2e goal is to turn tailbone facing forward forcing abs to activate, not only hip flexors.

B) If hanging strength is the limiting factor, let's isolate the two movements and focus on building needed capacity for both separately.