Beginning Scrong Cycle

Warm up: take as many warm up sets as needed to achieve a new 5 rep max on push jerk or bench press.

Skill: 2 max sets of consecutive muscle ups (if you don't have muscle ups yet, perform 3 rounds of 10 pull ups and 10 ring dips.)

WOD:
8 hanging squat clean
15 k2e
10 pull up
20 kbs
30 kb high pull
2o jump squats
10 pull up
15 k2e
8 hang squat clean