Skill/Strength

Muscle Up 

Floor, Box or Band assisted.  Work the transition.  Refine your Kip.

If you’re not quite there yet work on strength

3×5 pullups and dips. with as little assistance as possible. 

WOD

For time

21-15-9 

Wall Ball 20/14lbs
Toes-To-Bar
Kettlebell Snatch 24/16kg