1. Skill - Pull up 3 x 10 Kipping

3-5 x 5 Kipping dynamic with hip momentum

5 x 1 Kipping pull up from top position

3-5 x 3-5 Kipping pull with hold on top

3 x 3-5 Kipping pull up

2.
4 rounds for quality
8-10 perfect kipping pull up/ 3 negatives (weighted) /heavy ring row /
immediately into
20 straight arm lat pull down with band

2 mins rest btw sets