Muscle ups
5 Sets of either –
A) 3 Band Assisted Strict Chin Ups + 3 Kneeling Transitions
B) 3-5 False Grip Chest to Ring Pull ups + 10s False Grip Hang
C) 1 Strict MU + M.E Kipping MU

15 Minute AMRAP
400m Run
50 TTB
40 KB Swings @24/15kg
“30 Box Jump Overs @24/20″””
20 C2B Pull