A Chipper!!!

Warm-up/Skill
5 x 10 Jumping squats with a weight vest
+
5 x 10 push ups with a weight vest



Strength
Muscle-up progression
3 x 10 supine ring rows with feet on a box  (staying as planked/stiff as possible)
+
3 x max rep strict pull-ups
+
Lesson 1 (Click Me)
+
Lesson 2 (Click Me)
+
Lesson 3 (Click Me)
+
Lesson 4 (Click Me)

or

If you have muscle ups...

30 Muscle ups for time
NOTE: The muscle ups must be accomplished one at a time. After each muscle up you must come off the rings.



WOD
For time;
3- Wall walks
6- Box jumps @ 30" for men and women
9- Chest to bar
12- Ring dips
15- GHD sit-ups/ or Toes to bar
18- Burpees
21- KB swings 70/55#
50- Lateral jumps
21- KB swings 70/55#
18- Burpees
15- GHD sit-ups/ or Toes to bar
12- Ring dips
9- Chest to bar
6- Box jumps
3- Wall walks