Pre WOD

5 rounds for quality

7-10 box ring rows
7-10 ring dips

Workout of the Day

6 Rounds For Time

Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
100m Run
-Rest 1:00 b/t Sets-

*Athlete Can Choose…
5 Bar Muscle-Ups or 3 Ring Muscle-Ups