WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83II