A.) Kipping skills
-Kipping T2B
-Kipping pull-up
-kipping C2B
-Kipping Bar MU

B.) Accessory 3 rds
TGU 2 reps/ side
Scapular pull-up 10 reps ( 2 sec pause)
Hollow hold + arch hold 20 sec+ 20 sec
Tempo pause ring row 7 reps (3 sec down, 3 sec pause at the top)