Skill: Kipping Pullups
10 min EMOM
5 weighted/strict pull-ups + 5 kipping pullups
35 sec handstand hold
Subs
Strict pull-ups, negatives, ring rows
Plank or half wall walk hold
MetCon
4 Rounds
Run 500 meters
10 chest to bar pullups
20 hand release pushups
30 situps