170413

Strength/Skill:

10 Minute Bar Muscle Up Practice. Go for max unbroken sets.

Or:

3 Sets:
Max effort Strict Pullups
Max effort Strict Ring Dips

Rest as needed.  If at least 3-5 reps can't be completed in each movement use appropriate bands for scaling.  

Metcon:

3 Rounds:
Run 400m
15 Handstand Pushups (25 pushups)
Row 400m

Before you go:

3x:
30 cal bike - as fast as possible
Rest 2 minutes between rounds