WOD
-400m run
-15 ring muscle ups
-400m run
-30 strict handstand pushups
-400m run
-30 KB/db snatches (65/45)
-400m run
-15 bar muscle ups
Scale muscle ring muscle ups with appropriate ring pull and ring dip.
Scale bar muscle ups with appropriate bar pull and bar dip.
Use a bench or box to get to the top of the bar.