1. Warm up

2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar

3. Conditioning; perform max reps in one minute for each movement, moving immediately to the next movement upon the completion of the minute; score is the total number of reps, three rounds of:
2 x 32/24 kg kettlebell farmers walk 10 m, reps
2 x 16/12 kg kettlebell push press, reps
25/20 kg sandbag shoulder, reps
70/50 kg prowler push 20 m, reps 
Tyre flip jump through, reps

4. Recovery