WARM UP: 3 Rounds: 1 shuttle  run 8 Reach throughs 8 Tipping Birds 8 Push-ups 8 Hollow/Arch Rolls 8 Knee above the Hip 10 Shoulder Taps SKILL: Muscle up Drills 3 x 4  of either drill WOD: 20:00 AMRAP 5/3 Muscle Ups 7 Thrusters 9 Hang Power Cleans 800m Run