5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

Movement options.
Ring muscle-up → Seated ring muscle-ups