-Warm Up-

 

3 rounds

 

250m Row

12 V-Ups

5 inchworm push-ups

10 super mans

 

-Skill-

 

10x1 strict muscle up

*5 second slow eccentric

 

Superset with :40 weighted plank hold

 

Then

 

5 sets

 

3-5 seated alt rope pull-ups

:12 top of ring push-up with turn out

 

 

-WOD- 

 

30 seconds max reps

4 rounds 

Minute 1 :  hspu

Minute 2 :  cals assault

Minute 3 : pull-ups

Minute 4 :  box jumps (no rebound)

 

Score is max reps