170525

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:

2 Rounds:
50 Double Unders
30 Cal Assault Bike
10 Front Squats 155/105

Before you go:

2 Minute Seated Saddle
2 Minute ea Couch Stretch
2 Minute Forward Fold