Big Thompson CrossFit WOD 17.9.8

CrossFit

Strength/Skill
Muscle Ups, (Ring or Bar) Kipping Chest 2 Bar Pull Ups, Kipping Pull Ups and Strict Muscle Up/Pull Up Practice Day
then
Flag Poles

W.O.D.
AMRAP 4 rounds of 3 minutes work, 1 minute rest
10 Strict Chest 2 Bar Pull Ups
(Sc 1 Muscle Up, 1 Box Jumping Muscle Up, 5 Kipping Pull Ups, etc)
15 Straight Legged Sit Ups
20 Bottom to Top Air Squats