Gymnastics

EMOM 10, alternating
A)1-6 Ring Muscle Ups
B)5 Tall Box Jumps

Suggested scaling for muscle ups
Athletes who have kipping chest to bar proficiency and strength can scale to banded muscle up transitions
Intermediate athletes should try to perform 3-7 unbroken chest to bar pullups
Beginner athletes should do 3-7 unbroken pullups or ring rows

WOD

3 RFT
21 Bar Facing Burpees
18 Deadlifts, 225/155
15/10 Calorie Bike