G-WOD

Bar and Barbell Challenge:

Bear Complex(light to medium weight)
Pull Up Bar Complex

1,2,3,4,5,6,7,8,9,10reps of each:
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For my Power Athletes, try this:

Bear Complex(Heavy(Body Weight or more minimum) or AHAP)
Pull Up Bar Complex

1,2,3,4,5,4,3,2,1 Reps Of Each:
(Stay strict as possible on the Muscle Ups)
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I used 115# For this Bear Complex 1-10reps. Pull Ups Bar complex is as follows: Muscle Up-1, Dead Hang Pull Up-1, and Hanging Leg Raise-1 = 1Rep. (AHAP= As Heavy As Possible.)

Here are a few alternatives for the Pull Up Bar Complex:(Stay as strict as possible on all exercises)
1: Burpee Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
2. Burpee Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
3: Chest to Bar Pull Up-1, Pull Up-1, Hanging Leg Raise-1.
4: Pull Up-1, Toe 2 Bar-1, Knee 2 Elbow-1.