Wod 1/3

Skill and strength 20 min
Back Squat
Work up to a daily heavy 1 rep.
Between lift practice kipping for 10-20 sec, try to get as high as possible when you swing back without doing the pull to the bar
 
METCON
AMRAP 9 Min
10 Overhead Squats
5 Chest to bar pullups
Everything should be unbroken.  If you break, row 100 meters and continue
 
Level 1: 3 bar muscle ups, 60/43kg
Level 2:  43/30kg
Level 3: 5 regular pull-ups or 10 bar/ring rows, 30/20kg
Level 4: 5 bar/ring rows, Overhead Lunge with a 10/5kg plate