Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

Take 10 minutes and work on

• Ring Muscle Up Transitions (see this post)

3 rounds of

• 5 x Weighted Ring Pullups @ 10kg
• 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

• 6 x Burpee Pullups
• 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.