Skill
Muscle-Up Development
Spend 15:00 practicing kipping muscle-ups. For the first 10 minutes, just get in easy, technical sets. In the last 5 minutes, perform 1-2 harder but still technical sets, leaving 1-2 reps in the tank.
If you don't have muscle-ups yet, practice one or more of the following:
-Tap Swing on Rings
-Tap Swing + Hip Up
-Tap Swing + Hip-Up + Row
WOD
EMOM 20, alternating:
a) 4 Dumbbell Snatch, 50#/35#, alternating + 8 Box Jump Overs, 24"/20"
b) Row