Skill.

10min working on swing used for Kipping.

Then either:

7rds 7 chest to bar 60 sec rest btw each rd. or

strict pull up 5 sets

Coditioning.

Battle of the Boxes Masters WOD 1

3min run 400m amrap hand release push up

1min rest

3min run 400m amrap squats

1min rest

3min run 400m amrap burpee