A.  Take 15 minutes to practice Ring Dips, Muscle-ups, Ring HSPU

B1.  Push Press (Behind the neck) – 3 x 5 w/30 Sec Rest

B2.  Strict Pull-ups – 3 x ME w/30 Sec Rest 

B3.  Ring dips – 3 x ME w/30 Sec Rest

B4.  Power Swings (Heavy) – 3 x 10 w/30 Sec Rest 

C.  Recovery WOD 

5 Rounds Not for time 

3/3 x TGU 

10 x Power Swings (Medium) 

300M Row @ 65% 

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