WARM UP 400 m run Line drills Fence drills 6 to 1 Squats and pushups SKILL Muscle Up Work: Split into 2 groups 1. Muscle up practice – Full height – Jumping No Bands 2. Ring dip progressions – Hold – Negative – Catches – Strict/Kip No Bands WOD “Nate” 20min AMRAP 2 Muscle ups