Part A: Gymnastics Pulling Development and Muscle Up Skill
1) 3x1 Hollow Y-out Drill (for ring swings)
2) 3x10 Ring Swings (for novice athletes just work a minimal kip on the rings)
3) 3x3 Jump Transitions on Rings
Scale Down: If not confident in low dip, do 3 sets of 1 Muscle Up transition with feet on ground hold the bottom of the dip

Part B: 4 Rounds
5 Muscle ups
10 Deadlifts (245/165)
15 Burpees

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