Nikita

Pre:
2 Rounds:
Accumulate 60 sec. Ring Support
10 Ring Rows
20 DB Swings @20kg
30 Squats

10 min. MWOD shoulders
Practice Pose and Bar Muscle-Ups

WOD:
20 min. AMRAP
400m Run (My track today was a little less, about 300-400m..the next time I do this WOD I will run the same length for consistency.)
Max Bar Muscle-Ups (green rogue band) once you drop off the bar that is your score for that round. Post Rounds.

Post:
On the 30 seconds 3 Toes to Rings for 6 min.
5 min. flexibility work

Matt B: 11-10-4-4-6-7 Total 43 MUs (w/ green rogue band)