3 rounds for time of:
-Row 500 meters
If you don’t have muscle ups and are using the rings. Use 1 MU transition + 1 dip as a rep.
Bar muscle up scaling:
If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative
If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep). > Controlled pull up negative > ring rows (3 ring rows = 1 rep)
Scale dips using Deficit push ups on the paralettes. The goal is to go through full range of motion without flaring elbows to the side.