Part 1: 10 min Kipping Practice for pullups, Bar MU and T2B or Pullups (5-7×5), Bar MU(1-2×5) and T2B(3-5×5)
Part 2: 5 RFT of 200m Run, 3 Bar MU, 400m Row.
Scale: Bar MU ->5 C2B -> 8 Pullups -> 12 Ring Rows
Notes: Part 1 Stimulus = Skill, Part 2 Stimulus = Speed & Endurance. Kipping practice is for what level each athlete is at. Goal for WOD, finish run fast, unbroken on gymnastics, steady on row