Skill: Muscle up progressions (10-15min)

EMOM x 10   2 MU  (sub: 3 strict pull-up/ring row + 3 dip)

Nuclear Spring WOD 1

8min AMRAP

500m run buy-in, then

10 KB Snatches (alternating every rep: 55/35)

15′ Overhead Walking Lunges (45 /25)

10 Toes To Bar

15′ Overhead Walking Lunges