Here we have a similar format to Wednesdays WOD. Metcon followed by skill test. This time as opposed to a heavy lift it is a high skill gymnastic movement ( ring muscle up) for reps. The WOD starts off with 20 reps at a relatively light weight deadlift. Make sure you maintain good position and finish every rep. The weight is light but the reps will add up. The Overhead squats are lower reps but the weight will be a bit heavier after the deadlifts. Toes to bars will add some flexion into the midline cocktail. Once its all done move to rings for muscle ups or bar for chest to bar pull ups.