WARM-UP: 400m Run Plyos SKILL: Muscle up Drills (12:00) 3 x 8 of either drill *rest 1-2:00 between sets 1. Ring Row to Pull Through + Ring Dip 2. Box Drill WOD: For Time: 15-12-9 Deadlifts (275/185) Burpees over the bar 5 Muscle ups