Hang and twist/shrug
Air squat- relaxed, rig assisted
Kipping swing (static)
Kipping Swing Dynamic
Leg lift/knee tuck
Toes to bar
20 Thrusters 95/65
20 Toes to bar
*We are seeking a strong stimulus here.
**The thrusters should be a weight where the second set is unbroken and your MIGHT have to break up the third round,
***Make sure the gymnastics are wishing a manageable skill range.