Strength/Skill ON A 10:00 RUNNING CLOCK... Muscle-Up or pull up Development WOD FOR TIME:    *-14 Min Time Cap- 9 Muscle-Ups or pull ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups pull ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups or pull ups (Ring or Bar) *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20) PureFit For Time:  *-14:00 time cap- 15 Ring Rows/Pullups 25 DB Suitcase Reverse Lunge 12 Ring Rows/Pullups 25 DB Push Press 9 Ring Rows/Pullups *At the top of every minute, including at 3.2.1.go, perform 4 step ups. MWOD: Pre-WOD: Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides. FOR RECOVERY 5:00 Foam Rolling*  Focus on lats, shoulders, and t-spine.