***Note: Tomorrow is Crossfit Total. Schedule your rest days appropriately. 

Warm-Up
400 Meter Run
3 Rounds
5 Kips
10 Single Arm Ring Row (2 sec hold top of each ring)
ME L Sit

SKillz
Kipping: the pull-up

Strength
1 Rep Max Weighted Chin-Up

Conditioning
"Nicole"
20 Minute AMRAP
400 Meter Run
Max Pull-Ups(sub banded pull-ups)