Warm-up:
Bring Sally Up Air Squat

Muscle-up Progressions
EMOM x 10
1) 5 Strict Ring Dip + 15-20 Support Hold (turn out)
2) 5-15 Hollow Arch Swings
*If you are proficient at MU, perform the first 2 rounds of hollow arch swings, then the last 3 completing 5 hollow arch swings + 2 MU

Workout of the Day
Granite Games 2017 Workout #1
12min AMRAP
10 Hang Squat Clean (135/95)
10 Reverse Front Rack Lunges
20 C2B