With bottom of rings waist high, 3 rounds of
- 10 x False Grip Ring Rows plus Transition
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
- 5 x False Grip Ring Pullups in hollow position
- Rest 30 seconds
- 30 Second Handstand Hold
- Rest 2 minutes
Then EMOM for 10 minutes, a theboxprogramming complex
- 3 x Toes to Bar
- 2 x Kipping Pullups
- 1 x Kipping Chest to Bar Pullups
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.