Muscle-up Work
3 Sets
2x Strict Ring Muscle-ups
3x Kipping Ring Muscle-ups
6x DipsPull-up/Dip Work
3 Rounds
8x Kip Swings on Rings
4x Kip Swing in to hip opener
12x Kipping Pull-ups on Bar
8x Ring Dips

Scale Pull-ups to Strict Pull-ups
Practice kipping ring dips if you have strict

Teams of 2
For Time:
60 KBS 53/35#
50 Burpees
300 Double-Unders
50 Burpees
60 KBS 53/35#