WOD
[A] Bench Press
5-5-5-5-5

[B] Weighted Pull-up
3-3-3-3-3

[COMPETITION TRAINING]
[C] For time:
15 Bar Muscle Ups
30 Cals Air Bike
15 Ring Muscle Ups
20 Cals Air Bike
10 Bar Muscle Ups
10 Cals Air Bike
10 Ring Muscle Ups

Scale appropriately for where you are at
 

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift