-Warm Up-

2 rounds

100m Stiff legged rowing

5 Walk outs with a push up

25 feet Crab walking

3 ring mu hip Kip drill

15 plate hops

Then

Warm up deadlift 

Get set up for Wod

-WoD-

18 min Cap

For Time: 

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts 

18 Box Jump Overs 

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts 

12 Box Jump Overs 

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts 

8 Box Jump Overs 

Post WoD Cool Down