Warm Up:
2 rounds
-Run 200 meters
-15 Goblet Squats
-10 Ring Row

Muscle Up progression

WOD
For time:
-Row, 500 m
-20 Front Squats, 95/65 lbs
-1 Ring Muscle Up
-Row, 400 m
-15 Front Squats, 95/65 lbs
-2 Ring Muscle Ups
-Row, 300 m
-10 Front Squats, 95/65 lbs
-3 Ring Muscle Ups
-Row, 200 m
-5 Front Squats, 95/65 lbs
-4 Ring Muscle Ups

*photo by Ashley Helliwell