1 . min 0-2, 4 ring muscle up – 2 ring dips
min 2-4, 3 ring muscle up – 4 ring dips
min 4-6, 2 ring muscle up – 6 ring dips
min 6-8, 1 ring muscle up – 8 ring dips
scale option:
min 0-2, 15 ring rows – 4 dips
min 2-4, 12 ring rows – 8 dips
min 4-6, 9 ring rows – 12 dips
min 6-8, 6 ring rows – 16 dips
2 . 15 min amrap
50 du / 50 heavy rope jumps
2 rope climbs / 3 rope walks
10 goblet squats
15 kb swings