Ring muscle-ups – 4 to 6 Rounds

AMAP-1 Ring muscle-ups
BikeErg for the remaining time
– Go every 2:00 –

Big sets on the muscle ups, recovery on the bike
Bike pace. You can bike faster to challenge yourself but the main focus should be the muscle ups = only bike as fast as still allows you to go back to rings and do another big set
AMAP-1 = As Many As Possible, leaving 1 rep in the tank ( = not to failure)

Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups