Skill

5 Max Sets of Muscle-Ups on the Bar or Rings

or

5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. 

WOD

For Time

200M Uneven Farmer Carry 
90 Double Unders
30M Walking Lunge 115/75lbs
30 Jerks 115/75lbs
30M Walking Lunge 115/75lbs 
90 Double Unders
200M Uneven Farmer Carry 

Off Ramp WOD

We’re working the same movements but recommending that you go light with the lunges.  Use an empty bar or just go with no weight at all. 

200M Uneven Farmer Carry 
10 Double Unders or 90 Single Unders
30M Walking Lunge 45/35lbs
30 Jerks 45/35lbs
30M Walking Lunge 45/35lbs
10 Double Unders or 90 Single Unders
200M Uneven Farmer Carry