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A. Choose one:
Strict chest to bar – 4-6 x 5 sets or 1-2 x 8 sets
Strict pull-ups – 6-8 x 5 sets
Strict pull-ups – 3-5 x 5 sets
strict pull-ups – 1-2 x 8 sets(you may use an assistant if needed)

If you are working on muscle-ups you may use the rings for false grip pull-ups.

B. WOD Choices:
“Alpha”
AMRAP 12
max ring dips(stop just before failure)
max toes to bar(stop when you have to re-kip)
Run 200 meters

“Bravo”
AMRAP 12
10 ring dips feet on a box
10 knees to chest
Run 200 meters

“Charlie”
AMRAP 12
10 push-ups(toes or knees)
10 hanging knee Tucks
Run 200 meters