Kipping skills, use 20 minutes for practise. Pick 1-3 movements

-kipping
-kipping t2b
-kipping pull-up
-kipping c2b
-kipping bar MU

3 rds strength accessory for quality:

lat pull down in hollow position 10 reps
TGU 4 reps / side
seated pike leg lifts 20 reps (10/direction)