WU:

2 rds-

100m run

5 strict pull-ups

5 push-ups

5 cat/cow

5 spiderman lunge.

-1 min couch stretch

-muscle-up/scale instruction

SS:

3 x 10 KB Windmill (med heavy)

20 min AMRAP:

300m Row

5 Muscle-ups 

200m Run

5 Power Cleans (75% of 1 max)

**scale- 2:1 C2B + ring dip, or 2:1 Transitions with band**