12 min EMOM
-3 pull ups
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
tight bar tap (kip swing)
Dynamic bar tap
The rest of the day is skill work with long rest.
Feel free to stretch or do wellness during rest, but this is not required if you feel you need to focus on your next set.
Bottom of the dip hold
5 min EMOM
Butterfly pull up box drill
4 sets of 10 reps. Go every 90s
E2MOM (Every two minutes)
max free standing handstand hold
scale to holds on the wall where you alternate facing the wall and away from the wall.