Metcon

4 rounds

40 second chin over bar hold
20 second rest
40 second M.E. pistols (or pistols skill practice
20 second rest
40 second gymnastic skill of choice (practice a skill or work on the hollow/ arch position)
20 second rest

Metcon

5RFT

10 pull-ups
20 alternating DB snatches (50/35)
40 double unders