100 medball OH squat. Every time the ball drops below the head, 3 muscle-up.
Then...
800m run

(Did 6 muscle-ups)

5 minutes for reps of Turkish Get Ups.

then:-

30 Muscle Ups for time.
Sub for 1 MU=3 Pull Ups + 3 Ring Dips.
Beginner: Scale movements as necessary.
Advanced: Complete 50 reps.

Result:- 9 Reps @ 20KG / 31:30 (3Pull+GY,3RD+O)

Front Squat 5 RM

Skill
Double under practice

Strength
3 sets of 3 ring dips

WOD Cindy
20:00 AMRAP
5 pull ups scaled blue band
10 push ups
15 air squats

"Cindy" - AMRAP in 20min. of:

5 pull-ups
10 push-ups
15 squats

Completed 12+15

In teams of 2

400 m run with KB - 12kg
30 KB snatches 16 kg
30 front squats 16 kg
100 double unders
60 KB swings 16 kg
100 double unders
400 m run with KB - 12 kg
30 KB swings 16 kg
30 KB snatches 16 kg

Back Squat 1RM Test - 220 PR

Then:
Run 400m with plate (45/25lbs). Accumulate 50 Overhead walking lunges at some point on the run. Break the 50 into as many sets as desired.
4:28

10 HSPU with bands
20 Box Jump (24)
30 Wall Ball (20/14)
40 Sumo Deadlift High Pull (75/45lbs)
30 Wall Ball
20 Box Jump
10 HSPU

Angie

Result: 18:07

10 hindu push-ups
10 elephant walks
10 man-makers

10-1 ladder