Skill: Muscle up practice & drills

http://www.crossfitgymnastics.com/muscle-ups/

Sweaty Lifting

3 x (3 mins work / 1 rest) 

400m Run

AMRAP Front Squats @70%

Metcon:

5 Rounds for Time

7 Ring Muscle ups

7 DB Squat Cleans

L1: 7 Ring Muscle Ups, 70/50 

 L2: 3 RIng Muscle ups, 50/35 

L3: CTB Pull-ups 50/35

L4: Pull-ups/Assisted Pull-ups, 35/20