1) Muscle Up Work!  

Adv: AMRAP Max sets of 5 ub ring mu's in 8 min

Intermediate:
4 sets:
5 bench assisted transitions

5 kip to hips

Scaled:
4 sets:
8 kipping pullups (banded)
30 second support hold at top of rings

2) Teams of 3:
18 minutes
Max cals assault bike or row
Change personnel every :30.
Goal for women is 180. RX+ 252
Goal for men is 288. RX+ 360