30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Edit: today only, omit pull-ups and dips from the warm-up.
30 Jumping pull-ups/Standing pulls and 30 bench dips for time.
Post time to comments.
Break up the sets any way you want to do them.