Lagoa Loco

Pre:
10 min. Ring Fun (Support/Muscle-Up Progressions)
10 min. Bar Muscle-Up practice w/ MWOD of shoulders mixed in

WOD:
For time:
10-9-8.....1 reps of...
Pull-Up
20 lbs MB Clean
Perform a 100 ft. Shuttle Sprint (50ft. there 50 ft. back) in between each round

Post:
10 min. Bar Fun (high bar)
5 min. MWOD shoulders

Matt B- 7:02