A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows. Aim for more reps, or more reps in the false grip, than last week.
B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up.
C. Alternating with a partner for 16 minutes:
15 overhead squats (95/65 or 50%, whichever is less)
Row 250 m
Switch roles (one person works at a time).