Strength: every minute on the minute for 10 minutes perform as mas unbroken pullups as possible, use bands, kipping or strict pull ups.

then-

Run Annie Run

For time:

Run 400M

50,40,30,20,10 reps of

Double Unders and situps

Run 400 M

Beginners 3 X single unders, intermediate perform Double unders, firebreathers perform situps on GHD

Cash out

Work on Kipping

If you have a good kip down work kipping stopping drill by performing 3 kipping swings then come to a complete stop.  You need to use you body control to stop you can touch the ground or the side poles.