Warm-up
480m run
50 air squats
15 ring dips
2×5 pull ups “weighted

Skill:
3×5 false grip pull up “rings”
3×3 negative Muscle up
2×10 ring rows

Or

30 Muscle ups for time

WOD:
10 mins

Even Mins
10 Burpees

Odd Mins
6 Barrier jump 24/20

Post:
3×10 Back extensions “weighted”