Use the first 20 minutes of class to find a new 5 rep max deadlift. Make sure you tighten those lats up (pretend like you’re about to get tickled). The metcon is a couplet of burpees and muscle-ups. Scale muscle-ups based on what you need: those with good strength on pull-ups and dips should focus on transitions and jumping muscle-ups. Others may want to do a combo of ring pull-ups and ring dips. Others may need to do banded bar pull-ups and assisted ring dips or parallette dips.

Strength

5RM Deadlift

Conditioning

3 rounds for time:
24 burpees
8 muscle-ups