Basics Skillwork: Pull-up Progression
Level 1/2: Muscle-up Progression

WOD
Level 1/2
Find an object/point in our box that is precisely 12″ above your maximum reach, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

Basics
Find an object/point in our box that is precisely 12″ above your maximum reach, and complete 4 rounds for time of:
30 Jump and touch
20 Bag cleans @ 40# men / 20# women
10 Handstand push-ups