WOD: Muscle-Ups, Burpees, BJs, Ropes

Sunday Workout Of the Day
SKILL
Muscle-Ups
Novice: 5x10sec static hold
Intermediate: 5×3 Banded transitions
Advanced: 5×3 Muscle-Ups
WOD
40-30-20-10 Burpees
10-20-30-40 Box Jumps (24/20)
2-2-2-2 Rope Climbs
BUY OUT
18 cal Row