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