1. Performance:

Tempo Ring Dip 4×4-8 @31×3, 2:00 rests between sets.

OR

Fitness:
Ring Dip 4×5-10, 2:00 rests between sets.

2. With a 12 minute running clock:*
Row 2000m
Rest 1 Minute
Max Rep Muscle Up

*Log two scores. Post your time for your 2k TT row. Post your total number of muscle ups completed.