A) 12 min EMOM
1-5 strict ring MUs
3-5 Banded ring transition (if can already do 1 strict pull-up and dip)
3-5 negative chin-ups (step up from a j-hook) or 10-12 ring rows (Use angle to scale difficulty)
B) 8 min, 3 sets
8 DB / KB Z-press
8 Ring rows
feet on box
Straps 45 degrees
If you did RR in A) do DB rows
C) 16.3 7 Min AMRAP
10 Power snatches 35/25 30/20 20/15
3 Bar muscle ups
9 jumping pull-ups
D) Ring shoulder stretches
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