10m - Dynamics

10m - Jumping Bar MU Transitions, then practice swings

Metcon - 10RFT:

30 Double Unders

10 WBS 20/14lbs

3 Muscle Ups (scale with 3-5 CTB or PU)

-30s rest between rounds-

*Even rounds are on the rings, odd rounds are on the bar. Rx+ 30/20 WBS.

**There is a 20m time cap on the workout, including rest.

***The intent here is high intensity, unbroken rounds, with just enough rest to hopefully maintain that intensity. Score is total time to complete 10 rounds.