Essentials:
A.
Kipping
15min to work on a skill piece of the the movement or the full movement

Rest 5min

B.
15min AMRAP
Kettlebell Swings x 15 reps
Single Unders x 60 reps
Hollow Body Hold just upper body x 45 sec

Fitness:
A.
Kipping Pull Up or Muscle Ups
15min to work on a skill piece of the the movement or the full movement

Rest 5min

B.
15min AMRAP
Kettlebell Swings x 15 reps 55/35
Double Unders x 30 reps
Hollow Body Hold x 45sec

Performance:
A.
Muscle Ups
15min to work on a skill piece of the MU or the full movement

Rest 5min

B.
15min AMRAP
Kettlebell Swings x 15 reps 70/55
Double Unders x 30 reps
Hollow Body Hold x 45sec