Warm up after rowing metcon
1 set
:20 RIng Support HOLD
:20 Active Bar Hang
:10 Ring Dip hold
:10 Chin over bar hold
2-3 kipping or banded strict dips
2-3 strict pull ups
1-2 bar mu or burpee c2b

FOR QUALITY
15-12-9-6-3 reps
Kipping Ring dips or strict banded (goal to finish in 1-2 set per reps scheme!)
5-4-3-2-1 reps
Bar Muscle Ups or Burpee C2B Pull ups

Cool down
2-3 min light cardio
1+1 min pec/front shoulder smash with roller, laying on floor
1+1 min bicep/chest strech againts wall
2+2 min upperback/lat smash with roller