TIRE FLIPS, RING DIPS, KETTLEBELL SWINGS AND RUNNING Aug 10, 2012 | W.O.D. Spend 10 minutes practicing Tire flip technique then… Tire flip metcon: 3 rounds for time: 10 tire flips, 450/220 15 ring dips 20 Kettlebell swings 53/35 run 400 meters. post times to comments.