A:
10min to work on certain drills for Muscle Up (Progressions) such as controlled Ring Dip, pulling mechanics, high hips to rings and transitions

B:
In teams of two: 12min running clock
Complete a 2k row/ski (switch as often as you want)
in the remaining time:
max reps of a certain Muscle-up drill (full ring MU, ring pullups, ring dips, ring rows)

C:
for quality
100 Banded Good Mornings (= Rx, Health = 80 reps)
everytime you need to break: 10 Superman Rocks


GYMNASTICS WOD

3 RFT of:

(Select your own level from each set A, B, C, D)

A: Handstand walk

RX+ 10m HSW over plates (10/2×10/3×10/2×10/10kg plates)
RX 10 m HSW walk
DS1 1′ handstand hold on wall
DS2 30” handstand hold on wall

B: T2B
RX+ 10 K2E
RX 10 T2B
DS1 10 T2R
DS2 10 high knees

C: HSPU
RX+ 10 HSPU w 10kg plates deficit / 10 SHSPU
RX 10 HSPU
DS1 10 HSPU w 1 abmat
DS2 10 HSPU w 2 abmat or only negative HSPU

D: PU/CTB/MU
RX+ 10 strict ring MU
RX 10 bar MU
DS1 10 bar CTB
DS2 10 bar PU or negative PU