A. Alternating for 4 rounds, not for time:
- Max effort set of false-grip ring pull-ups (substitute false grip ring pull-ups or holds)
- Max effort set of ring dips, ring push-ups, or a ring push-up support
B. Ring muscle-up transition practice (feet on floor) – 3 sets of 5-10 reps. Focus on smooth, controlled movement. If you’re not (yet!) able to do a pull-up, do 3 max effort sets of supinated body rows.
C. Alternating with a partner, with each doing a total of:
5×500 m rows
Aim for consistent times across the 5 sets.