SKILL:

10:00 to work on muscle ups, muscle up progression, or skill transfer

WOD:

AMRAP x 5

Max Muscle Ups OR max burpee pull ups

Directly into...

AMRAP x 10

12 Power cleans (155,115)(135,95) 12 Hand release push ups

PUREFIT

AMRAP x 12

10 Med Ball Cleans 10 Bar Pushups 5 Shuttles (walk, run, farmer carry)

MWOD

Pre-WOD: First rib mobilization. 90 second a side

Post-WOD: Pec smash using lacrosse ball on floor or against rack. 2 min a side