30 reps of your movement of choice
Handstand push ups
Toes to Bar
8 min time cap!
All styles of movement are fair game: kipping/strict/deficit, ring/bar, chin over bar/chest to bar, etc.
This is meant to be focused skill work on a specific movement. I don’t want you jumping up and knocking out 30 kipping pull ups in 2 sets of 15. Pick something that you have to work hard for, taking between 5 and 8 minutes.