Kipping for Pull Ups and Kipping to Connect toes 2 Bar

I. Warm up 3 rounds:

• 100 M run/Row
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets Hollow Holds on a dynamax Ball
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

•  :10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV: Kipping for the T2B

V. WOD

21-15-9

Double Unders/Singles-40-30-20

Kipping pull ups/ring rows(newbies)

Box Jumps