Wod 27/3

Skill
Muscle ups progressions
Practice the transition from hang to dip with feet on floor. On rings and bars.

Metcon
40 sec on 20 off for 24 minutes
Min 1 babycarry, slamball 35/20kg
Min 2 Row for calories
Min 3 Assault bike for calories OR Burpees
Min 4 Slamball clean over shouolder 16/12kg
Min 5 Wallballs high target 9/6kg
Min 6 Rest
Try to maintain same pace throughout the 24 minutes. Try to do the wallballs unbroken each round.