170406

Hook-Grip.jpg

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:

Open workout 13.4
7 Amrap:
3 Clean and Jerks 135/95
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9,9
Etc.

Before you go:

Find 800m time. 
This is a sprint. Get your heart rate down from the workout and hit this hard.