22 Sep: Pulling Strength, running and jumping

a) 10 sets
max reps strict muscle up
rest no more than 3 mins between sets
*if you cannot do it strict MU, do:
10 rounds of 5 strict C2B, 5 MU transitions, 5 strict dips
all on the rings

b) for time
400m run
20 burpee pull ups 
20 aKBS 32/24/kg
400m run
20 burpee box jump over 30/24"
20 aKBS
400m run
20 burpee toes to bar
20 aKBS
400m run


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