PH:

2-3x
Scapular Pull-up
Scapular Push-up

A:

rope turns
kip swings
dip + support

B:

Build to working weight deadlift (70%)

Skills

Spend 10mins practicing the transition and press out of the muscle-up.

RX: Metcon (Time)

4x
75 Double Unders
12 Deadlifts @70%
16 C2B Pull-ups

RX+: Metcon (Time)

4x
75 Double Unders
12 Deadlifts @70%
8 Muscle-up

O1: Metcon (Time)

4x
50-75 Double Unders
12 Deadlifts @70%
16 Ring Pull-ups

O2: Metcon (Time)

4x
50-150 Single Unders
9 Deadlifts
12 Rows