Skill WOD

Muscle Up cycle 
5 Negative Muscle Ups
5 Pause Ring Dips on the high rings (2 second pause at the top and bottom) (do a muscle up or jump into a muscle up) –
3 Rounds
Pull Up cycle 
4 reps of 3 Second Chin over bar hold then 90 degree chin over bar hold (try to go directly back to the chin over bar hold by jumping or pulling)
12- 1 arm DB Rows (6 each arm go heavy)
4 Rounds

WOD

Minute 0 – 5:00
AMRAP
8 right arm DB S2OH
8 left arm DB S2OH
10 Burpees
Minute 6:00 – 12:00
Complete
400M Farmers Walk, KB or DB switch when you want to
Minute 13:00 – 18:00
AMRAP
8 right arm DB S2OH
8 left arm DB S2OH
10 Burpees