200m Jog
Into 3 Rounds
10 Banded Pass Through
10 Band Pull Apart
10 Banded Shoulder Press
10 Banded High Pull
5 Plank Shoulder Taps (R/L)
50' Side Shuffle (R/L)

For time:
30 Muscle-ups
Every minute 5 burpees to ring
Workout begins with muscle-ups

16 minute time cap

Intermediate
Complete as many muscle-ups as possible in 16 minutes, then move on to bar muscle-ups. Then finish remaining reps with 5 strict pull-ups
5 Ring dips
5 Burpees to ring/bar

Scaled
5 Ring rows
5 Jump dips, slowing the descent (or use bands)/assisted dips w/ band/matador dips
4 Burpees to bar