170420

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:

12 EMOM:
1: 50 Yard Sled Push - HEAVY
2: 50 Dubs
3: 4 Strict HSPU or 8 Kipping or 15/12 Pushups

Before you go:

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