1.Warm up

Ring Row

Ring Hold

 

2.Mobility

Ring Waist / Chest Stretch

 

3.Skill

Ring Muscle up

 

4.Interval

EMOM 16mn

Odd: 3 Ring Muscle up (A.Jump B.Band C.Row&DIp x 3)

Even: 6 Devil Press R3/L3 (22.5/15)