Every 2:00 x 8 rounds
Strict pull-up: 6-10 reps + 20 Seconds Tuck hollow hold
*Advanced use Chest to ring pull-up: 4-8 reps + 20 Seconds Tuck hollow hold
** Scale to feet elevated box pull-up
Every 2:00 x 10 rounds
Run 100m + 5 Ring muscle-ups.
* Scale the ring muscle ups to Kipping C2B pull-ups/ Pullups or Burpee jumping pull-ups x 6-8 reps