Skill:

Bar Muscle Ups (10-15 mins to work on progressions)

WOD:

5 Rounds For Time:

12 Box Jump Overs (30/24/20)

9 Clean and Jerks (155/105/85) *find a weight to do singles each rep

6 Bar Muscle-ups (or 6 pullups to 6 dips on rings or bar)

*25 min time cap