*for members who are not close to and can not attempt a ring muscle up
9 False Grip Ring Rows
6 Ring Dips
6 Scaled Muscle Ups * feet stay on floor. feet under you butt, arms extended. feet slide underneath you as you pass through to the did and extend your arms.
Rx Athletes should attempt one round as a warm up, then move on to attempting Ring Muscle ups. Work with coaches to identify flaws or deficits.
13.3 (12 min cap)
150 Wall Ball Shots 20/14
90 Double Unders
30 Ring Muscle ups
*scale for ring muscle ups is burpee pull ups, or burpee chest to bar pull ups.