Ring Muscle-up
5 x 3-6 Ring Muscle-ups, rest as needed
*Add an extra dip on every rep
EMOM 10 of:
1-3 Ring Muscle-ups
Coaches Choice Skills and Drills

For Max Calories
EMOM 20 of:
ODD: 10 Push-ups + 20 Double Unders
EVEN: :40 Max Calorie Row
*Athletes can share rower and alternate rounds