Strength:
15-18 mins to progress through Muscle Up transtions found in https://gmb.io/muscle-up/

WOD:
AMRAP 6 min
10 Burpee Pull-ups (bar out of reach if possible)
20 Double KB Lunge Steps
200m Run/250m Row
(Rest 4 min)
10 Burpees
20 Double Russian KBS
200m Run/250m Row