1 . practice ring muscle up for 10 min
2 . for time
8 ring muscle up, 8 hspu, 16 box jumps,
6 ring muscle up, 6 hspu, 12 box jumps
4 ring muscle up, 4 hspu, 8 box jumps
2 ring muscle up, 2 hspu, 4 box jumps
scale:
8 dips – 8 pull ups, 4 wall climb, 16 box jumps
6 dips – 6 pull ups, 3 wall climb, 12 box jumps
4 dips – 4 pull ups, 2 wall climb, 8 box jumps
2 dips – 2 pull ups, 1 wall climb, 4 box jumps