Warm Up

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through
MOVE WITH INTENT

Strength

Max out Back Squat (15 Min) 

Gymnastics

Todays Focus will be upper body pulling work from the bar, it will include option for Athletes who have Bar MU (ATHLETE A), Athletes who have 3 strict pull ups but not muscle ups (ATHLETE B), And athletes who still need strict pull ups (ATHLETE C). You must advance from one level to the next. 
ATHLETE A: 2 hip to bar kip drill + 1 bar MU + 2 strict dips
ATHLETE B: Set 1-2 4 kip hip to bar drills, set 3-5 Low ring muscle up transition drills
ATHLETE C: 5-8 ring rows @40X2 or jumping eccentric

WOD

10 min AMRAP
7 back squats 136/95 (from ground)
7 HSPU
7 Burpee box jump overs

Extra credit
Metcon (No Measure)
-4×10 (10 each leg) Dumbell split squat
-4×10 Marcus filly press (base load off feel)
-4×15 (10 each side) side plank lat pull use red band
-Perform as circuit, rest 30 sec btw movements and 90 sec after 1 round

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