Ring Muscle-up
E2MOM x 5 of:
6-9 Ring MU
EMOM x 10 of:
1-3 Ring MU
Ring Transition (sitting on feet)
Jump to Support
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)

2 rounds of:
800m Run
40 Dual DB Reverse Lunges @ 2×50/35
40 Push-ups
4 rounds of:
400m Run
20 Dual DB Reverse Lunges @ 2×50/35
20 Push-ups
8 rounds of:
200m Run (or 500m Bike)
10 Dual DB Reverse Lunges
10 Push-ups or Knee Push-ups
-DBs will be held at side
-20 Minute Cap