Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists 

5. Bicycles 

6. Superman

WOD

6 rounds of:

7 ring muscle ups or 5 pull ups + 5 dips

15 TTB

20 pistols or 8 single leg squats off box