Skill:
Ring Muscle-Ups
5 sets of:
3-2-1 Ring Dips (Scale to matador)
*Hold top position for 5 seconds after each. For example, 3 ring dips, hold top for 5 seconds, 2 ring dips, hold top for 5 seconds…etc. Should be UNBROKEN.
SUPERSET EXERCISE WITH:
10 Hollow/Arch Swings on Rings
WOD:
7 min AMRAP:
1 Snatch (115/85#)
1 Muscle-Up (1 Chest 2 Bar + 2 Dips)
2,2…3,3…etc.