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SWOD

Every minute on the minute for 10 minutes:
Advanced
2-5 Kipping Ring Muscle Up transitions (no Dip)
Beginner
Odd – 3 Pull Up Negatives, 3 second descent
Even – 2 Seated Ring Muscle Up transitions (no Dip)

WOD

For time (25 min cap):
Run 800m
50 Alternating DB Snatches (50/35)
21 Handstand Push Ups
Run 600m
35 Alternating DB Snatches (50/35)
15 Handstand Push Ups
Run 400m
20 Alternating DB Snatches (50/35)
9 Handstand Push Ups