Skill Work - 10 min clock
Muscle up Practice
-Ring or Bar
-use this time to work mechanics 

5 Rounds:
5 Ring Muscle ups
10 Box Jumps (20/24)
20 Ab mat sit ups

Muscle up progression
Ring transitions
jumping bar or ring Muscle ups
Banded bar Muscle ups
Burpee Chest to bar
Burpee pull up

PureFit WOD

4 Rounds:
5 strict banded pull ups
10 Box step ups
20 Ab mat sit ups