1. Muscle Up and/or Pull-ups drills 10 min
MU ex: Banded transitions, kip swings, hip to rings, etc.
PU ex: Scapular pull-ups, Kip swings, Kip to pull, negatives, assisted PU, etc.

2. EMOM x 3
4 Muscle Ups
L2: 7 Chest to Bar
L1: 4-7 Pull ups scaled to your ability

3. 3 Rounds
Row 500 m
Run 400 m
Rest 3 min between rounds