Skill:

Ring and Bar Muscle Ups (Spend 15 mins working on progressions)

WOD:

14 MIN AMRAP:

Buy-In: 50/45/40 Cal Bike

Max Rounds in Time Remaining:

15 Box Step Ups with 2 DB’s (24/20/16) (50/35/25lb)

10 HR Pushups

5 Ring or Bar Muscle Ups or 6 ring rows to dip