Basic Ring Complex

For max reps:

  • 1 Ring Muscleup
  • 2 Ring Dips

scaling:

  • 2 Ring Pullups
  • 1 Ring Hold (top of the pullup) for 3 seconds

or

  • 2 Ring Rows
  • 1 Ring Hold (top of the row) for 3 second

 

1 on, 1 off, 3 times

Complete 3 Rounds for total reps of:

  • 1 min of Burpees, rest 1 min
  • 1 min of Rowing for Calories, rest 1 min
  • 1 min of Russian Kettlebell Swings (32kg/24kg), rest 1 min