Volume/Technique work: Part 1 should be done independently resting as needed between sets. Work to connect both skills as fluidly as possible. Part 2 should be done simultaneously or as a super set. 

1) 7x1 Kip to Support + Forward Roll 

2a) 4x10 Dip Shrugs

2b) 4x10 Scap Pull Up (Rings) 

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