Warm-Up
8 Rounds 20 seconds on,10 off
Hollow Hold (with pec hold)
Superman Hold
then..
2 Rounds
12 Gymnastic Ring Row
:30 Handstand Hold (toes and nose)
THEN…
3 Rounds
5 Strict Pull-Up
7 Kips (with stall in swing)
9 Rower Pikes
15 second Ring Support

Test:
ME Unbroken Muscle-Up
OR
ME Chest to bar Pull-Up
OR
1 big set of strict assisted Pull-ups (partner spotted)

EMOM for 18
1: 40% of ME set of Muscle-Up/Pull-up (round down to the nearest whole number)
2: :30 Thrusters (95/65)
3: :30 Double Under