Buy In: Tabata Ring Holds :20 at the top, locked out, turned out, :20 in the bottom of the dip. Alternate for the duration.
Mobility: 3 mobs from the pressing/push up/bench mobility poster
Skill: kipping/butterfly/butterfly chest to bar
Bench Press 3 sets of 5 reps@85%
WOD: 30 burpee muscle ups for time. Scale by doing burpee pullups.