A
Muscle-up progression
Beginner: floor transition into negative ring dip
Intermediate: ring swing + hips to rings + muscle up attempt
Advanced: ring swing + hips to rings + muscle up + ring swing
B
4 sets for reps:
Minute 1: Ring Rows
Minute 2: Sit-ups
Minute 3: Jumping Lunges
Minute 4: Rest
Minute 1: Ring Rows
Minute 2: Sit-ups
Minute 3: Jumping Lunges
Minute 4: Rest