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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:

Every 3 Minutes for 12 minutes:
Run 200m
8 Front Squats 155/105
*Taken from the ground.

Before you go:

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