WARM UP: 400m Run Arm Stretching 5 Inch Worms :30 HS Hold 10 Ring Rows 10 Push ups 10 Hollow/Arch Swings on Bar SKILL: Muscle Up Practice WOD: 22:00 AMRAP 3 Ring Muscle-up 6 Clapping Push up 9 V-ups 12 Box Jumps (30/24”) CTC Run