Friday 13th August

Every 2:00 x 5 rounds

• Option 1 - 2-3 reps Low ring pull-back transition with 10 seconds assisted bottom support hold

• Option 2 - 3-4 reps Low ring pull-back to transition with dip out.

• Option 3 - 5-7 reps Advanced ring pull-back to transition with dip out

EMOM x 10 minutes

• Option 1: 3-5 kipping ring muscle-ups

• Option 2: 2-3 Feet assisted strict muscle-up