Warm-up:
EMOM 12, alternating:
a) 5 Muscle-Up Transitions on Low Rings
b) 20 Single Unders + 5-10 Double Unders
c) 10 Dumbbell Romanian Deadlifts
Strength:
Performing a set every 2 minutes:
Floor Press to max double, then 90%x2x3
WOD:
AMRAP 3:
2 Muscle-Ups
4 Ring Dips
12 Kettlebell Swings, 32kg/24kg
Repeat for a total of four cycles, resting one minute between cycles.