3 Sets
False Grip(Ring) Weighted Pull-up x 5
3 Sets
Ring Transition x 5
3 Rounds For Time
15 Push-ups
15 Pull-ups
15 Burpees (To Target)
15 Pull-ups
Optional Work
5 Tough Sets
Bench Press x 3
3 Sets
Ring Dip x 3-5
Pause 5 FULL Seconds At Bottom And Top
of EACH Rep