In Gym

4 sets for quality: option #1: 3 strict ring muscle-up transition option option #2: 5-8x challenging ring row progression (horizontal or vertical) *Begin each round every 2 minutes. then, three rounds for time: 24x single-leg squat (alternating, total) --or-- weighted step-up @ 50/35-lbs. 18x strict ring dip 500m row/machine distance