Skill:-
20 mins on Ring muscle up and progressions
Beginners option:-
Low ring skill then
5 sets
5-8 strict pull ups
5-8 box dips / ring dips
20 secs dish and 20 arch holds
Chipper
30 Box Jumps 24/20
30 C2B
30 KB swings 32/24kg
30 Front squats
30 T2B
30 Push Press
30 Deadlifts
30 Wallballs 9/6kg
30 Burpees
30 DU’s
RX:- 45/35kg