Ring Muscle-up
E2MOM x 5 of:
60% of Max UB Ring Muscle-up
EMOM x 10 of:
1-3 Ring Muscle-up
Swinging Ring Row
Ring Transition Drill (Feel Elevated)
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)

For time:
1k Run
100 Push-ups
100 Sit-ups
5 Rounds for time of:
200m Run
20 Push-ups
20 Sit-ups
10 rounds for time of:
100m Run
10 Push-ups
10 Sit-ups
-20 Minute Cap
-This may become an AMRAP for some people, and that is OK