SKILL:
-Ring Muscle-up-
—ADVANCED—
Accumulate 30 reps in as few sets as possible
—INTERMEDIATE—
EMOM 10 of:
1-3 Ring Muscle-ups
—BEGINNER—
5 x
3 Swinging Ring Row
3 Ring Transition Drill
-then-
Accumulate 1:00 Ring Support Hold
CONDITIONING:
AMRAP 18 of:
100/70 Calorie Machine
-then-
5 x
18 DB Box Step-ups @ 50/35 (one DB)
6-12-18-24-30 Push-ups
-then-
Max Calorie Machine with remaining time