5 Rounds for total reps

Set of Ring muscle-ups
500m Row @ recovery pace

Intent. Work on your ring muscle-up capacity and recovery ability. Aim for a big (but not max) set each round, then recover while rowing. The row should be easy enough 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 by the rower for a smoother transition.

Movement options. Bar muscle ups → Seated ring muscle ups