15 minutes to establish a 1RM Weighted Strict Pullup.

Once you establish a max use the rest of the time to practice your kipping technique with or without a band or practice the butterfly kip if you have the regular one down already.

then…

3 rounds for time of:

– 10 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
– 15 Pull-ups
–  50 Double Unders or 150 Singles

All out effort through these three rounds.