Gymnastics

6min EMOM
1-3 Ring Muscle-ups
or
3 Banded/Toe Nail Spot Ring Muscle-up Transitions

Conditioning

3 Rounds
4min AMRAP
12 Chest to Bar Pull-ups
24 Push-ups
16 Double DB Box Step-overs (50/35)
Max Calorie Row
*Rest 2min Between Rounds*