Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
- 3 – 5 x Strict Pullups
- 10 x Kipping Pullups
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
- Goblet Squats @ 24kg
- Burpees
- Calorie Row
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.