A1) Pull: 3×10
False grip ring row to sternum elbows in knuckles together with body parallel to floor

A2) Push: 3×8
Diamond push-up

*Complete Parts A1 & A2 as a super set

B.)Technique: 5-5-5

Low ring transition while maintaining a false grip and feet under rings

*Once Parts A1 and A2 are completed, work through Part B 3×5 Ring Transitions

Metcon:

(4) 3-min AMRAPS with 1-min Rest B/W (Alternate b/w the AMRAPS)

Within 3-mins
Bike or Row (X) Calories
Remaining Time: Pull-ups

1-min Rest/Transition

Within 3-mins
12 D-Ball Over the Shoulder
Remaining Time: Box Jumps

Objective: Keep track of Pullups/Box Jump Reps across the 4 rounds

L1: 30/24 Cal., Ring Muscle-ups, 150/100, 30″/24″
L2: 30/24 Cal., CTB, 100/80, 24”/20″
L3: 20/16 Cal., Assisted or non-assisted Pull-ups, 80/60 or 24 Slam-Balls (25/20), 20″/17″ (Step-ups)
L4: 16/13 Cal., Ring Rows, 24 Slam-Balls (20/15), 20″/17″ (Step-ups)