1) AMRAP 8:
4 chest to bar pull ups
30 du's
6 chest to bar pull ups
30 du's
8 c2b
30 du's...etc building by 2 on c2b

*for scoring: 1 completed round = chest to bars + double unders

2) Muscle up/Pull Up Progressions

Scaled/Intermediate:
4x12 elevated feet ring rows*
*Hold until about 3 seconds short of failure at the top on final rep for each set

Advanced:
4 Rounds: 10 kipping ring dips
+ Static support hold at top of the rings at the end of each set*
*goal is to accumulate 3 min at the top of rings in 5 sets. if not,
accumulate as much time as possible.

3) ROMWOD!

With extra time