Cycle Wod: 3 rounds/10 min cap
4 cycled Cleans (+wt)
10 kipping dips / pushups / dips
150m ski erg

Wod: 20 min amrap / 5rft
400m run
2 cleans/3pc (+wt per round)
5 muscle ups / 10 pull-ups

After:
3sx1:00 min static hold good morning’s