Individual or Team of 3

Brownie got his first Muscle Up today. Here's a video of his 2nd One for your pleasure

Strength
Find 3rm Thruster KB
Then perform 5 reps/min for 5min with a plank hold for remainder of minute

WOD-Individual
20min AMRAP
Start with a 1km run
Then
5   KB single arm thrusters
10 KB swings
5   KB single arm thrusters
10 dips
Note: Only run the 1km Once.

WOD-Teams of 3
1km row each athlete

5 KB single arm thrusters
10 KB swings
5 KB single arm thrusters

MAX dips
Scoring- Reps/Second(Row times of 3 athletes divided by  reps of KB work & ring dips)

*Athlete A Starts with the row. Athlete B will perform 5 KB thrusters right,10 KB swings,5 KB thrusters left whilst Athlete C performs max reps of ring dips. When Athlete B completes 1 round of KB work he will move onto Max Ring Dips & Athlete C will start the KB work. When Athlete A finishes his row and records his time he will replace Athlete B and the team will continue on until all athletes have rowed 1km.