Matt getting some muscle ups during last nights skill set.

Muscle up 3xmax
Single leg squat 5×10 each leg

Met Con:
5 rds
12 Thrusters 40/25kg
9 Toes to bar
20 KB swings 24/16kg

CrossFit Rugby

Strength: 10 minutes – on the minute every minute perform 1 x squat and 3 x Triple Broad jump.

Met Con: 5 Rds for time
25 Sumo Deadlift High Pull 42.5kg/30kg
10 PowerClean/Front Squat/Push Press
15 Burpees

Rest 2 minutes between rounds.