wod
Rx
10 muscle ups
100 air squats
10 muscle ups
100/75 cal rows
intermediate
5 muscle ups
100 air squats
5 muscle ups
100/75 cal row
beginner
10 low ring muscle ups
60 air squats
10 low ring muscle ups
60/45 cal row
warmup
4 min AMRAP
5 ATY raises
10 leg swings
15 air circles forward
15 arm circles backward
then,
4 min AMRAP
:20 row, easy pace
5 reverse lunges
5 air squats
5 ring rows
muscle up progression
-false grip
-jumping ring dip/ ring dips
-leg assisted muscle up trasition
-leg assisted further away
-L SIt low ring muscle up
-false grip kip swings high rings