Kipping complex
5 sets
2 x kip swing + 2 x Kipping knee raises + 2-5 t2b
( scale option: 3 x kip swing + 3 x knee raise)
Rest 60sec between

AMRAP 10
8-10 kipping single leg t2b/ knee raise
10 box jumps
10 pike handstand push ups on box
(Use DB’s to make it deficit)

Grip finisher 3 rounds
30sec dead hang
30sec plate pinch grip hold
30sec rest