3 x High Pull+Hang Squat Snatch+Squat Snatch
3×6 Kip swings from rings. *note that you’d only take 1-2 kip swings to start an actual muscle up.
3×3 Box jump ring muscle up. *note being stable in the dip/catch position before attempting to lock out your arms.
Ring Muscle Ups
Squat Snatch, 135/95