A. Ring muscle-up skill and strength practice:
- Beat swing practice on rings (stronger athletes can try the pull as well)
- 5 max effort sets of false grip pull-ups, hinge rows, or ring rows (pull yourself as high as possible on the rings)
- 3 max effort holds in the bottom of a ring dip (scale to ring push-up holds)
B. 3 rounds for time, with a 12 minute time cap:
Row 750 m
25 thrusters (65/45).