A) 6 sets – 5 perfect kips on rings + 10 sec. hold in arch (make this transition into the hold smooth and controlled)
B) 10 min. EMOM – 2-4 MU + 3 strict dips at top
C) accumulate 18 skin the cats
D) Every :30 sec for as long as you can – 10 sec. hanging L-sit hold