Conditioning/Skill
For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips…down to 1 muscle up, 1 ring dip.
~Rest 10 minutes~
For time:
1 mile time trial.
Substitutions:
Muscle-up: 3 pullups +3 dips
Dips: Bar dips or bench dips