Skill review:
Kipping + Butterfly Pull-ups + Muscle ups
Wod: 20 min amrap
1 round Cindy
30 sec rest
Core:
Dragon flags 5sx3-5r
Progression: Kip (as warm up)
1. Kip
2. Kipping pull
3. Hip pop
4. Kipping pull-ups (double band)
Progression: Butterfly
1. Kip
2. Kipping pull (long pull)
3. Kipping pull-up to catch
4. Butterfly
Progression: muscle up
1. Ring row + spotter
2. Kip to row (eye to toes)
3. Hallow to sit through (plates / bench)
4. Spotted muscle up
