Wod 18/4

Skill 5 min
Muscle up Transitions
 
Strength
EMOM 10 min
5 Frontsquat from floor
Start at 40/30kg, increase weight if you need
Total of 50 reps
 
Metcon
For 3 rounds, 3:00 min work/3:00 min rest)
AMRAP
10/8 Calorie row
10 Box jumps
10 Kettlebell swings 24/16kg, Russian swings
1 Muscle up (MU) (bar or ring)
Restart each round back at the beginning 
 
L1: 12/10calorie row, 28/20kg KB, 3 Muscle-up (Bar or ring)
L2: RX
L3: 20/12kg KB, 3 pull up + 3 dips instead of MU
L4: 8/6 calorie row, 16/12kg KB, 3 banded or jumping pull-ups + 3 banded dips, instead of MU

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