1. Warm up.
2. Skill training: pull ups (strict, kipping, butterfly)
3. As many reps as possible in 10 mins of:
32 kg kettlebell clean and jerk
(Scale weight as needed; the aim is not to put the kettlebell down during the 10 minutes, rest in the rack position. Switch hands every minute on the minute). Score is time plus the number of times you had to put the KB down.
4. Recovery: mobilty work