Back squat and power clean. Then, AMRAP 10 min: 400 m run and max muscle ups. Max muscle up set is over as soon as you come off the rings or touch feet to ground, then begins another 400m. Score is total muscle ups.
Beginners: Breathing squats. Muscle up technique and progressions. Then AMRAP 400 m run and 5 pull ups.
Endurance: 20 min AMRAP of 5 GHD sit ups, 15 hand release push ups, and 50 double unders. Then RX wod.
Mens Strength: RX Wod