Kipping Pull-up: — A pull-up completed using a leg swing and hip snap to propel the body upward, helping you get your chin over the bar. It drastically decreases the force production required of the arms to get up to the bar. Gymnasts do it; people are impressed. Crossfitters do it; haters come out the woodworks. It requires body control, and I have a hard time so all of my stuff is strict which makes it hard for me to complete workouts.
5 rounds of:
3 reps of pull-up (strict)
6 reps of pull-up (kipping) I DID STRICT
THEN 3 reps of bar muscle-up DID THOSE STRICT TOO.