1. Warm up/mobilise
2. Skill Training: Kipping Swing, Kipping Pull-Ups, Butterfly Pull Ups.
3. Conditioning:
Partner WOD, AMRAP 12:
A: 5 Pull Ups, 5 Ring Dips
B: 10 OH Walking Lunges 20/14
NB: The partner starting on B works as the time keeper, once the 10 Lunges are completed partners swap. Score is the total number of rounds of A.
4. Recovery