1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball

1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
- Hold the bottom of each squat for :01.

2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots

- RX -
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups

- INTERMEDIATE -
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions

- BEGINNER -
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

2 sets:
1:00 saddle stretch
1:00 child's pose stretch

For time:
50-40-30
Single-arm dumbbell thrusters (35/50 lb)
5-4-3
Wall walk + wall-facing handstand push-up

1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball

1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
- Hold the bottom of each squat for :01.

2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots

- RX -
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups

- INTERMEDIATE -
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions

- BEGINNER -
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks

2 sets:
1:00 saddle stretch
1:00 child's pose stretch

For time:
50-40-30
Single-arm dumbbell thrusters (35/50 lb)
5-4-3
Wall walk + wall-facing handstand push-up