Kipping Pull Ups: Work hard on perfecting these positions. It will make a big difference in your performance and safety. If you aren’t able to do strict pull ups, you will still work on the beginnings of holding a hollow on the bar, etc.
Teams of Two: 2-3 Rounds
40 Push Press (50/35kg)/Hold Handstand
30 Toes to Bar/Hold Hollow Position
20 Dips or 4-12 Muscle Ups/Hold Side Plank
*Do weights and movements that are appropriate for your current level. Must complete all the reps of each movement before moving on, split up the reps between teammates as you like, both members must be working at the same time.