Advanced:  5 sets of 3 strict muscle ups/or assisted strict muscle ups
Intermediate:  5 sets of 3 assisted strict muscle ups
Beginner:  5 sets of 5 transitions from the floor

Everyone:  5 sets of 5 ring swings (Making sure your ears stay close to arms in swing and you are not breaking to much in the body.

Last set of 5:  pull rings to and drive legs down

Strength:  3 strict press+2 push press+1 jerk
5 sets to find max

12 Min EMOM
3 thrusters 155/115
6 burpees over the bar

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