Strength: Wendler back squat
WOD: 17 minute AMRAP
1 bar muscle-up
25 double-unders
7 bent over rows (95/65)
25 double-unders
9 box jumps (30″/24″)
25 double-unders
Modification for a bar muscle-up will be 2 pullups and one dip (rings or box)
Extra Cedit: 3x max L-sit hold