“If you greatly desire something, have the guts to stake everything on obtaining it.”
~Brendan Behan
Strength: 15:00
Back Squat 3×5 (Add 2.5kg to last set)
Skill: 10:00
Basics of The Kip
Straight Arm Kip, Arch to Hollow, Kipping Pull-ups
EMOM 20:00
1st: 5 Strict T2B + Kipping T2B / 10 Strict V-Ups (Don’t Rush it)
2nd: 0:30 Hollow Hold / 0:20 Hollow Hold
3rd: 5 Strict Pull-ups + Kipping PU / 10 Banded Pull-ups / 5 Strict/Eccentric Pull-ups
4th: 0:30 Arch Hold / 0:20 Arch Hold
* If you don’t have more than 5 Strict Pull-ups DO NOT KIP!
* For the kipping movements choose reps prior to start.