Strength through movement.

Warmup

400m run + 5 slow motion inch worms...
- arm circles
- band stretches

A.) skill - Kipping + butterfly technique work

Strength - 5 x Max Effort sets of strict pull-ups (weighted if possible)

B.) buy in : 20 hspu
5 rounds-
200m run w/ plate 45/25
20 t2b
20 burpee to plate
Buy out : 20 hspu

Kym showing us some true body weight strength.