Warm-up:
200m Run then 2rds of:
10 Horizontal Ring Row
2 Push-up to Inchworm
4 Push-up to Spiderman
10 Disclocates

Skill: Muscle-up practice (Ring or Bar)

EMOM x 21
1) 6 Strict Chin-up (Rx+ 3 Ring or Bar MU)
2) 12 Front Rack Reverse Lunges (135/95)
3) 8 Lateral Burpee Over the Bar + 18 DU