If you missed last night(Thursday July 28th) make up for it today:
find your 1rm on Squat, Press and Deadlift. Add them all up for your Crossfit Total
Skill: Strict muscle up progression and handstand holds
2 muscle ups
4 toes to bar
6 bar facing burpees
8 power Snatch
3x4 minute rounds
1 minute break between rounds.
then accumulate 90 seconds of working time on each of the following.
plank with hands on rings
bent arm hang
if you come down from your plank, or let go of the bar, the clock stops. Complete as many sets as you need to to accumulate 90 seconds of each.