Warm-Up:
3 Rounds
5 Hanging Scap retractions
5 Dolphin Pushups
10 Hip Bridges

Skill:
Muscle up transition drills with the Band in the Rack
1) hips up, pull to chest
2) sit up and over

Met-Con:
Complete for time

4-3-2-1 MU & 40-30-20-10 DU
/or/
5 x 3 kneeling MUs w/ dip out, 12 Hollow Rocks, & 24 DU/ 50 skips

Finisher:
50 Band pull aparts