6x6 Muscle-ups
Rest 1:00 between sets
* You can sub with either UNBROKEN chest to bar pull-ups or toes-2-bar (this means strung together without a double kip).  Or you can work on pulling strength aka strict pull-ups.  You can scale the number but if you are scaling from MU, do not go below 4.


21-15-9, For Time:
Wallballs (20/14)
C2B Pull-ups
Box Jumps (24/20")
Kettlebell Swings (53/35)