Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
--then--
For time:
Max Bar Muscle Up, 1 min
-- then --
4 rounds of:
Row, 500 m
20 Strict Press, 75/55 lbs
10 Ring Push-ups
-- then --
Max Bar Muscle Up, 1 min
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