Part A):

Bent Over Row 3 x 10

Concentrate on perfect form and posture.

Part B):

Open WOD 11.4

10 Minute AMRAP 

of:

60 Bar Facing Burpees

30 Overhead Squat (55kg, 40kg)

10 Muscle Up*

*Scaling for MU is 2 x Pull Up AND Ring Dip

Post number of reps to comments.