Muscle-up work
3 Sets
1-3 Strict Muscle-ups + 1-3 Kipping Muscle ups + 3-6 Ring Dips
Or
on the low rings
4 sets
3 feet assisted strict muscle-ups + 3 Kipping muscle up turn overs + 6 Dips
Or
4 sets
5 feet assisted strict pull-ups + 5 DipsTeams of 3

8:00 AMRAP
P1 Max Bench 135/95#
P2 Run 200m
P3 Rests/Spots Bench
8:00 AMRAP
P1 Max Strict Pull-ups
P2 Run 200m
P3 Rests/Assists Pull-ups