EMOTM 12
Min 1 – 3-5+ Muscle-up drills/transitions or Strict Pull-ups
Min 2 – 30-45sec HS Hold/Walk Practice
Min 3 – 15 Hollow Rocks

Then,
5rds for time:
Run 200m
5 Muscle-ups (or 5-10 Strict Pull-ups or 15 Pull-ups/Ring Rows)

“A champion is someone who gets up when he can’t.” – Jack Dempsey