Ring Muscle-Up Practice (5-8 minutes)
Play around with Ring Supports, Strict Dips, Transitions, etc.
Every minute on the minute for 10 minutes:
odd: 3-5 Strict Pull-ups
even: 5-10 Push-ups
Use bands or add weight as necessary.
1-5 Ring Muscle-ups
Try to pick a rep count and stick with it throughout the 10 minutes, keeping in mind total volume.
Three rounds for time of:
30/20 cal Row
20 Dumbbell Snatch, 50/35lbs
15 Burpee Box Jumps, 24/20″
Post time and Rx to comments.