Gymnastics skill work: Bar Muscle-up
For quality (NOT for time):
10 Rounds:
1 Strict Pull-Up
1 Strict Knees-to-Elbows
1 Strict Toes-to-Bar
1 Kipping Pull-up
1 Kipping Toes-to_bar
Rest 1 Minute
10 secs Handstand Hold
4 Handstand Tap Shoulder
1 Strict Handstand Push-up
1 Kipping Handstand Push-up