Skill -
Muscle-Ups for 5 minutes of instruction - 10 minutes of practice (on the clock)
WOD-
4 rounds:
30 sec Ring Plank Hold
Max Rep Ring Push-ups
Rest 1 minute between each round
Score = max push-ups
-Rest 2 minutes then-
In teams for 3 Rown 3000m (minimum 500m intervals)