10 minutes focusing on the negative muscle up from toes. Keeping the transition smooth and controlled.
Every 3 minutes complete the following number of reps 4,3,2,2,2,2 Ring Pull-Up & 5,4,3,2,2,2 Ring Dip.
For eg first set is 4 Ring Pull-Ups, 5 Ring Dips, second set is 3 RPU & 4 Ring Dips etc etc
Followed by EMOM for 5 minutes 10 Air squats Feet together.