1. Warm up/mobilise

2. Gymnastic Skill Focus: Kipping

3. Strength Training: Front Squat 3-3-3-3-3

4. Recovery.

http://gymnasticswod.com/content/kipping-pull-progression

"In this progression Carl breaks down the Kipping Pull Up on the bar by building on the the Bar Kip to assist Pull Ups and to make them quicker. It's important to take the time to practice this skill, especially the transition from the Kip to the Pull Up, and then from the push down back into the Kip. Transitions are where much of the magic happens, and often where most of the faults occur!"