Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings
Rounds 2,4,6 – 3 Muscle Up Transitions
Option 3:
Rounds 1,3,5 – 1 Ring Muscle Up + 3 Ring Dips + :10 Top of Dip Hold
Rounds 2,4,6 – 1 to 3 Ring Muscle Ups + :10 Bottom of Dip Hold
WOD: 9 MIN AMRAP
8 Burpee Box Jump Overs 24/20
12 Hang Power Snatch 75/55
