CrossFit
Skill
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
Metcon
10 ROUNDS FOR TIME
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
Spark
Gymnastics Skill
Pull Ups
4 RDS
20 Seated Lat Pushdowns
5 Negative Pull Ups
Metcon
AMRAP 5 x 2
5 Man Makers
5 Pull Ups
Rest 2 Min Between Rounds