Have a read of this before you come to training today http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/
1. Warm Up
3 Rounds of:
5 Dead-hang pull-ups (add weight/use bands if necessary)
3 Muscle Up Transitions
Then 3 Rounds of:
Tuck L-sit on the rings x 10 seconds
10 Hip Extension/Superman
2. Skill: KB Swing
3. Conditioning:
EMOTM 15:
5 KB Swings 32/24
100m Sprint
4. Recovery