1) Pull ups and Muscle Ups! 

Scaled: Alt EMOM 8:
Min 1: Max rep pull ups
Min 2: Max rep dips (ring or box dips)

Intermediate: Alt EMOM 8:
Min 1: Max rep pull ups
Min 2: Max rep ring dips

Advanced:  EMOM 8:
2-3 muscle ups

**HYDRATE BEFORE METCON**

2) Completed in any order.

1k row
800m run
1k row
800m run
45/30 cals assault bike or 75 squat jumps