Skill
Ring muscle up progressions
-Low ring progression
-Jumping
-False grip ring row to pulling
On top of rings
Or 40 muscle ups for time with a partner
Or 20 for time solo
WOD 18 min cap*
40-30-20
Thruster 45/35
15-15-15
Box jump 24/20
*every 2:00 including at start do 4/3 wall walks(1 min cap on these each round).