0:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows
Pre-mobility: 

20 chest pops, couch stretch 2min per side
Health and Fitness

0:10-0:50

A. Skill Practice – Kipping Pull up Progressions (learn how to progress to a Kipping pull-up, include some mobility drills to assist in this process)

*Take 5-10min to run through chipper* 
B. 3 rounds:

10 KB swings  
10 Push-ups

10 KB clean & jerk (5 each arm)

10 Ring rows

10 Weighted KB Sit-ups

10 KB thruster (goblet style, held with two hands)

30 Double Unders or 50 singles
Classic

0:10-0:30
A. Weighted Pull up 1-1-1-1 (build to a heavy single), rest 2 min between sets

*Take 5-10min to run through chipper* 
B. For Time: 

30 KB swings (55/35 for KB weights) 

30 Push-ups

30 KB clean & jerk (15 each arm)

30 Pull-ups

30 Weighted KB Sit-ups

15 KB thruster, right arm

15 KB thruster, left arm 

100 Double Unders
D. Mobility = 5pt upper body, chest stretch