3 ring muscle ups
10 clean & jerk 135/95
30 double unders
Sub for ring muscle ups
1. Bar MU
2. 6 pull up, 6 ring dip or HRPU
3. If you are not efficient at the rings but can do 1, try but don't sit and stare at the rings. Example, you fail your first go do three at the bar then try again next round or if you get 1 but not a second, go do your last two on the bar.
4. Same thing goes for Bar mu, 1 rep equals two pull ups and two dips
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