Militant CrossFit: 10-July-13

Warm Up:
Standard

Then:
A. 4 sets:
Single arm KB press 5-6 reps
Leg Raises 5-6 reps
B. For time:18 Chest to Bar pull ups
18 Ring Dips
12 double KB Jerks (55/35)
15 Chest to Bar pull ups
15 Ring Dips
9 double KB Jerks
12 Chest to Bar pull ups
12 Ring Dips
6 double KB Jerks

Tips

You’ll need to work extra hard to stay completely tight on the kettebell presses. These are done standing, and you can imagine not only pushing the kettlebell but also pushing your body away from the kettlebell. Wrist should stay completely straight and it can help to make a fist with the other hand in order to make sure you are keeping everything tight. Do both sides before moving onto the leg raises. 
For part B, if you have your 5 strict pullups, go ahead and kip the pullups on this workout. If you have at least 1 strict pull-up, you may use a band for banded strict pullups. If you do not have a strict pullup, please do challenging ring rows. For the ring dips, sub ring pushups, regular pushups or any horizontal pushing variation. Prioritize midline stability and range of motion rather than choosing a movement that is too hard. The kettlebell jerks a bit tricky. Keep wrists straight once again and get used to a good double kettlbell rack position. These can also be done with dumbbells but the advantage to the kettlebell is that the rack position allows for a longer range of motion so if you want to get stronger at these use the kettlebells. Unlike a barbell jerk, your feet will not move in the kettlebell jerk, you simply do a push press and rebend your knees to catch the weight.