Warm Up
Side steps x4
Skipping with arms x2
Hop scotch x2
Bunny hop hurdles

L – sit 30s –> Bear crawl 2 lengths
3 rounds

 
Skills
Kipping technique:
Kip not swing
Practice pushing the bar away then relaxing.
push/pull
Fast, elegant
Bar pull up kip
Glute stomp to arm pull
Transfer kip to TTB then to Butterfly.

Ring Kip.

 
Metcon
FOR TECHNIQUE
3 Forward rolls
2 cart wheels
1 length lunge
20s hands stand hold wall/free
4 rounds.