Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.

For time:
1 muscle-up
2 back squats
2 muscle-ups
4 back squats
3 muscle-ups
6 back squats
4 muscle-ups
8 back squats
3 muscle-ups
6 back squats
2 muscle-ups
4 back squats
1 muscle-up
2 back squats

♀ 105 lb
♂ 155 lb

The Kipping Muscle-Up
The Back Squat
The Ring Row
Foot-Assisted Ring Dip Scaling Tips