-Warm up-

2 rounds

10 Samson lunges

5 beat swings

10 shoulder openers

5 scap pull ups

10 median nerve floss

5 lateral step ups

Skill

3 sets

10 Banded Open/close

5 ring swings

EMOTM 10

1,2, or 3 muscle ups

Ring row muscle ups

Toe nail muscle ups

Kipping ring pull-ups

Strength

Weighted dips(on boxes w/ DB)

5/5/5/5/5

then

3 x 20 banded tricep extensions

-WOD-

Time : 15 minutes

1k Row buy-in

Then AmRaP remaining time

7 DB box step Overs 50/35

7 pull-ups

7 devils press 50/35