Gymnastic skill development

For quality :
1. 10 Jump into hollow pos.
2. 3 x 10 Kip swing
3. 5 x 5 Kipping rhythm
4. 5 x 1 Kipping pull-up starting from the top pos.
5. 5 x 3-5 Kipping pull-up with 1" pause on top
6. 3 x 3-5 Kipping pull-up

Optional:
Tempo (5-7" lowering) negative chin-up
4 x 4-6 reps, 90" rest btw sets
then :
3 rounds for quality
12-15 DB Bicep curl
20-30" Dead hang