Team wod bar muscle ups.

Warm Up:
Agility drills

Alternating from front lever to back lever complete 3 of sets of each.
1 set = 3 out & ins + 1 lower through.

Met Con:
a good one that Graham Holmberg posted
3 rds
12 muscle ups
75 double unders
12 Lunges 2×32/24kg KB’s