Ring Muscle-ups
20 Minutes skill score/technique practice, to include:

Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)

OR

Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
*Rest as needed

Advanced Athletes:
For Max Reps (18 minutes):
3 Sets of:
:90 on / :90 off
Ring Muscle-ups
Then,

3 Sets of:
:60 on / :120 off
Ring Muscle-ups

Record total reps completed

27-21-15-9
KBS (32/24) Fx = 24/16
Sit-ups
Box Jumps 24/20