WOD for 012218

Skills:
Muscle Up Program
Pull:
Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees

Push:
Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee

Technique:
3×8 Ring shoulder height jumping transition

Strength:
No Strength MU Program Only

Metcon:
20-minute AMRAP
Run 400m
12 Front Squats
10 Pull-ups
*With a running clock..,Rest 30-sec Between Rounds

L1: 400m Run, 155/105, 5 Bar Muscle Ups
L2: 400m Run, 115/85, 7 Chest to Bar
L3: 300m Run, 75/55, 10 Pullups
L4: 300m Run, Goblet Squats, Ring Rows