Skill
Max Strict Muscle Ups - 6 PR
2x15 Strict Unbroken Ring Dips (2 mins rest)
3xMax Effort L-sit Hold on Rings: 45s (PR by default) - 20s - 15s
(stop when the knees bend or the legs start to fall too much)

Endurance
Run - 3 rounds of: 1:00 on and 1:00 off
Completed about 300m at each interval.

WOD
5 rounds for time of:
5 Muscle-ups
5 Box Jumps (35")
All movements were performed with games standards.