A. Beginners: Take 10 minutes and work on kipping pull-up.
A. Advanced or people who don't need kipping practice: Either 1-3 muscle ups on the minute for 5 minutes or 3-5 transitions on the minute for 5 min.
B. This WOD is from the South West Regionals Event 5, from a couple years ago.
8 Rounds for Time:
2 Squat Snatch 145/85 lbs
4 Push Press/Push Jerk 145/85 lbs
6 chest to bar pull-ups
200 meter run
How to Scale: Power Snatch for those who can't squat snatch. Or, you can power it up and then do an OHS.
Pull-ups - just chin over vertical plane of the bar for those who are NOT competing.
Ring Rows if athlete can't hold themselves over the bar.
Bands are allowed for those of you who are fairly close to getting a kipping pull-up
Reduce reps for those who are just getting their Kipping pull-up and maybe only have 1 or 2.