Warm-Up
4 Rounds
10 second superman hold
10 second tuck hold
5 Gymnastic Ring Row (2 sec pause at top+ slow descent)
2 5 Second Ring Hold + Slow lower (jump to support)

Skill
Spotting the Muscle-up

Strength
5 Rounds
3 Strict Muscle-Up(spotted) Slow negative to hang + 5 Beat Swings
Sub
3 Strict Chest to Ring Pull-Up(1 second hold at top,3 second descent)+ 5 beat swings

Conditioning
4 Rounds
10 Single Arm Hang SDLHP(each side, add weight each side)
10 Burpee( no push-up)
10 Toes through rings
20/16 Calorie Row