E2M for 16min Kipping/MU practice, alternate exercise
1:Beginner: jumping straight arm pull down x5-10

Intermediate: feet elevated belly button 2 bar x3-5

Advanced: hip 2 bar x3-5

2: 10 partner back extensions + 10sec isometric top hold
+
20min emom
Odd row 200/150m
Even 1 round Cindy= 5 pull ups, 10 push ups, 15 squats
If you have 20+ rounds on Cindy try to add 1 pull up, 2 push ups 3 squats each round.