10 min of muscle up practice. Work banded transitions then "extensions and hollows" while hanging from the rings. Toes should be pointed at all times, while in the peak of the "hollow" position your body should resemble a banana. 

then

1 clean pull + 1 power clean AHAP 

5x1 every 2 min  

Then

3 rounds 

200 m run  

7 ctb pull ups  

10 box jumps  

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