This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.
Part A: For time: 200 Double Unders,
Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:
- Hollow Hold with PVC bar in hands
- Superman Hold with PVC bar in hands
Hold the PVC pipe as if you are hanging from a pullup bar. Arms locked out overhead the whole time you are holding.
Part C: Finally an AMRAP in 10 minutes:
- 15 x Pushups
- 10 x V-Ups
- 5 x Strict (or kipping if you want to practice) Pullups
Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40. For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.