20min AMRAP:
Min 1: 5 Front Squats
Min 2: 5 Muscle ups

*Choose a moderate to heavy load for Front Squats. Something that you can hold on to 3-5 unbroken reps for the 10 sets.

Muscle up progression
3-5 jumping Muscle ups
3-5 Bar Muscle ups
3-5 Low Ring Transitions
3-5 C2B pull ups
3-5 Strict pull ups
3-5 ring dips

PureFit WOD

20min EMOM:
min 1: 10 Wall Balls
Min 2: :45sec slam balls
Min 3: 5-10 Pull ups/ring rows
Min 4: :45 sec machine
Min 5: 15 Ab mat sit ups