Warm up: 10 minutes

Strength/Skill

Alternating EMOM  x 10     (maintain good form) 

6 x Chest to Bar Pull ups

6 x Dips          (ring or box)

Athlete may do 3 Bar Muscle Ups EMOM x 10 instead 

Metcon:          5 Rounds for time:               

            8 x Deadlift                            (185# / 135#)

            50 x Double Unders             (100 Singles)