Warm-up:
200m Run then 3rds of:
5 Ring Pull-ups
30sec Box Shoulder Pulses
10 Hollow Rock

Skill:
Muscle-up Practice Ring or Bar

Workout of the Day
EMOM x 16
1) Bike 12/8 Cal
2) 10 Pull-up + 15 Double-unders
3) 8 Burpee Box Jump Overs
4) Rest