Athletes,
Do not cherry pick this WOD (Looking at you…everyone).  This is a great day to work on your goals.  For some, this will be a day to try a new scale and for others, this will be a day to give a bar muscle up a shot, either way this is a perfect opportunity to work on your goals, during class, with the help of a coach.

SWOD:
Overhead squat
Work on Skill or find a heavy set of 3 then do 5X3 at that weight

WOD:
EMOM 30
3 Bar Muscle Ups (OR) 5 Pull Ups (OR)5 Ring Rows
3 Strict HSPU (OR)5 Kipping (OR) 45-second handstand hold
7 OH Squat 95/65