WOD

Skill Work:

Spend 10 minutes practicing Pull-ups. (Strict, kipping, butterfly, ring, etc)

If you've mastered pull-ups, then spend 10 minutes practicing muscle-ups.

WOD:
Five rounds for time of:
Row 500 meters
115/75 Clean and Jerk, 21 reps

Extra Credit:

30 strict ring dips