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