WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Kipping practice and muscle up progressions 

For time:

400-meter run/500m row 

18 muscle-ups

400-meter run/500m row 

15 muscle-ups

400-meter run/500m row 

12 muscle-ups

*24min cap*
Every time you come off the rings do 20x10m (200m) shuttle. 
Scale

A) 15, 12, 9 (if you have 5-9 unbroken muscle ups) 

B)12, 9, 6(if you have 3-4 unbroken muscle ups) 

C)5,3,2(if you have 1-2 unbroken muscle ups) 

D) 18pull ups 18dips, 15pull ups 15dips, 12pull ups 12dips

Extra Credit 

Rest 5mins

For time:

50 burpee box jumps 20/24