10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Every 90sec for 18min
1: strict pull ups sub max
2: 40m Gun walk
3: push ups sub max
4: 60sec straight arm plank hold