Gymnastics: Ring Muscle-Ups / Strict Pull-ups

Novie/Intermediate:

EMOM 9:

Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups

Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)

Min 3: Rest minute

Advanced:

AMRAP 9:

4/2 Ring Muscle Ups

8/6 Calorie Row

36 Double Unders

Conditioning:

For time:

15-12-9-6-3

Front Squats (135/95)

Bar Facing Burpees