Warm Up
Mobilize lats and hips

3 rounds
5 beat swings
10 hanging knee raises
10 OHS

Skills
 
Kipping Technique:

Beginner; Hollow – superman Beat swing on the bar with stops
Intermediate; Beat swing with Knees to chest
Advanced: Beat swing with Pull ups/TTB/CTB
Ring Kip.

Strength
BENCH PRESS
Bench press
5×5 @ Tempo 3121 70% OF 1RM
Metcon
CF.18.08.14
15 minute AMRAP OR 8 RFT

30 Double unders
12 Pull ups
8 Burpee box jumps 24/20