Skill- work on some version of the kip (T2B, KTE, Butterfly, Muscle Up, etc)
Skill- dumbbell snatch, power and squat
This means practice these things and get good at them -- they may come up in a CrossFit Open WOD!
AMRAP 15 minutes
6 DB Power Snatch (3 each side) 50,30
12 Weighted Lunges (50/30)
18 Tire Strikes (9 ea side)