2/5
A1. False grip supinated isometric hold (if you attain >10 seconds with the rings touching and bottom of the rings below clavical move to A2, if not, move to B)

A2. Amrap unbroken strict muscle ups (if you attain 1 rep AND you also were able to perform 5 unbroken dips, move to A3, if not, skip to B)

A3. 3 min amrap ring muscle ups (start with big unbroken set)

B. HS walk – 50 feet x3 for time – rest as needed

I think I mis interpreted this. I did 150′ total in 2:55. Not 3x 50.

C. Freestanding HS hold – Video 3 attempts, must stay within 1 stall mat

About 4 seconds placeholder://

D. L-sit on rings for max time (feet above rings)

This was funny. Really funny about 2 seconds not even.
+
Row – 500m TT, rest 12 min x2
(make sure to grab all those metrics again)

I had gotten an emergency call at work and had to leave. I will do this today. I know it’s a rest day.