If you ever wondered why we do kipping pullups heres a little line from the founder of CrossFit-

“For any given athlete, every manner of pull-up requires
the same amount of mechanical work to perform.
The kipping pull-up is faster than the strict pull-up
and therefore elicits more power from the athlete.
The kipping pull-up makes a contribution to workouts
of super-high average power that the other pull-ups
In a pull-up-intensive CrossFit workout such as “Fran” or
“Helen,” strict pull-ups would substantially increase the
time to completion. We’d be doing the same amount of
work in more time. The same amount of work in more
time is a reduction in average power. Power is intensity.
We’d have reduced the intensity of the workout”

If you can do, in Fran for example, 21 strict pullups faster than i can do 21 kipping pullups then you are expressing more power than I am. P= W/T P=power W=work or force x distance T=time. Power is directly correlated to intensity. Intensity/power=your fitness level.

A) “Cindy”
20 minute AMRAP
5 pull up
10 push up
15 squat

B) 100 KB swing for time 1.5/1 pood
every time you set the KB down its 10 burpees