MDLR

skill

kipping pull up

warm up

3 rounds:

10sec dead-hang from pull up bar

10sec static hold on rings @ full extension (top of dip)

10sec static hold on air squat @ full depth

10sec static hold on push up @ full extension (planche hold)

focus

overhead squat

-40% 1RM x 5

-55% 1RM x 3

-70% 1RM x 3

work

5RFT

2pood full kb swing x 10

abmat sit ups x 20

air squats x 30