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