Upper East Side

Warm Up
6 minutes:
10 ring rows
:15 hollow hold
:15 arch hold
5 scap pull ups
10 kip swings
:15 top ring dip support

Gymnastics
Ring muscle ups

Level 1:
4×5 strict pull ups (assisted if needed)
4×5 strict ring dips (assisted if needed)
4×3 muscle up transitions on low rings

Level 2:
4×3-5 strict false grip ring pull ups
4×3 muscle up transitions on low rings
4×5 swings on high rings

Level 3:
4×3 muscle up transition on low rings
4×3-5 kipping hips to rings pull ups
4×1-2 ring muscle ups

Level 1: 0-5 strict pull ups and 0-3 strict ring dips
Level 2: 6-10 strict pull ups and 4-8 strict ring dips
Level 3: 10+ strict pull ups and 9+ ring dips and 1+ ring muscle up

Conditioning
For time:
50 KBS (53/35)
40 single-arm DB hang clean & jerks (50/35)
30 pistols
20 box jumps (24/20)
10 strict handstand push ups