For Time:

• 50 Ring Muscle-ups
• 100 Ring Dips
• 150 Toes-to-Rings

Equipment: Rings
Time Cap: 20 Minutes

Note: Scale the movements as needed to maintain intensity and safety.

EMOM for 20 minutes:

• Odd minutes: 5 Power Snatches
• Even minutes: 10 Ring Dips

Barbell: #135 / #95
Score: Total rounds completed.

Note: Focus on quick transitions between movements to maximize work within each minute.

EMOM for 20 Minutes:
- Odd Minutes: 5 Ring Muscle-ups
- Even Minutes: 10 Ring Dips

Notes:
- Scale the reps as needed to maintain intensity throughout the workout.
- Focus on strict form for both movements to build strength and skill.

For Time:

• 15 Ring Muscle-ups
• 30 Dumbbell Front Squats
• 15 Ring Muscle-ups
• 30 Dumbbell Push Press

Equipment:
- Rings
- Dumbbells

Time Cap: 12 Minutes

Instructions: Perform the ring muscle-ups and dumbbell movements in the prescribed order, aiming to complete the workout as quickly as possible. Scale the ring muscle-ups to ring rows or jumping muscle-ups as needed. Adjust the weight of the dumbbells to maintain intensity throughout the workout. Focus on maintaining good form and technique throughout.

For Time:

• 15 Ring Muscle-ups
• 30 Deadlifts (225/155 lb)
• 12 Ring Muscle-ups
• 24 Deadlifts (225/155 lb)
• 9 Ring Muscle-ups
• 18 Deadlifts (225/155 lb)

Time Cap: 12 Minutes

Notes: Make sure to scale the ring muscle-ups to jumping muscle-ups or ring rows if needed. Focus on maintaining good form throughout the deadlifts to prevent injury.

Chipper:

• 50 Double-unders
• 40 Ring Dips
• 30 Box Jumps
• 20 Toes-to-rings
• 10 Burpee Ring Muscle-ups

Equipment:
- Rings for Ring Dips and Toes-to-rings
- Box for Box Jumps

Time Cap: 20 Minutes

Instructions: Complete all reps of each movement before moving on to the next. Scale movements as needed to maintain intensity throughout the workout.

Chipper:

• 50 Ring Muscle-ups
• 100 Ring Dips
• 150 Ring Rows

Instructions:
Complete the workout in order, chipping away at the reps for each movement before moving on to the next. Scale the movements as needed to maintain proper form and intensity throughout the workout. Time cap: 30 minutes.

EMOM for 20 minutes:

• Minute 1: 5 Ring Muscle-ups
• Minute 2: 10 Ring Dips
• Minute 3: 15 Ring Rows
• Minute 4: Rest

Equipment: Rings

Notes: This workout is focused on mastering various ring movements. Scale the reps as needed to maintain good form throughout the workout. Make sure to warm up properly before starting.

EMOM for 20 minutes:
- Odd minutes: 5 Ring Muscle-Ups
- Even minutes: 10 Ring Dips

Equipment: Rings

Notes: This workout will challenge your upper body strength and stability. Make sure to scale the movements as needed to maintain good form throughout the workout.

Tabata Workout:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each movement:
  
  1. Ring Dips
  2. Ring Rows
  3. Ring Push-ups
  4. Ring Holds (top position)

Instructions:
- Complete all 8 rounds of one movement before moving on to the next.
- Score is the total number of reps completed across all movements.
- Modify movements as needed to maintain intensity throughout each round.

For Time:

• 50 Ring Muscle-ups
• 800 Meter Run
• 40 Ring Dips
• 800 Meter Run
• 30 Ring Rows
• 800 Meter Run

Ring Height: Adjustable
Time Cap: 20 Minutes.

Note: Ensure proper form on all ring movements to prevent injury.

For Time:

• 50 Ring Muscle-ups
• 100 Handstand Push-ups
• 150 Toes-to-Rings

Equipment: Rings

Time Cap: 20 Minutes

Note: Scale the movements as needed to maintain intensity and safety.

For Time:

• 50 Ring Muscle-ups
• 800 Meter Run
• 40 Ring Dips
• 800 Meter Run
• 30 Ring Rows
• 800 Meter Run

Ring Height: Adjust as needed
Time Cap: 20 Minutes.

EMOM for 20 minutes:
- Odd minutes: 5 Ring Muscle-ups
- Even minutes: 5 Power Snatches (#135/95)

Instructions:
- Perform 5 Ring Muscle-ups at the start of every odd minute and 5 Power Snatches at the start of every even minute.
- Scale Ring Muscle-ups to Ring Rows or Jumping Muscle-ups as needed.
- Choose a weight for Power Snatches that allows for unbroken sets throughout the workout.

AMRAP in 15 minutes:

• 10 Ring Muscle-ups
• 20 Box Jumps
• 30 Wall Balls

Instructions:
Complete as many rounds as possible in 15 minutes of 10 ring muscle-ups, 20 box jumps, and 30 wall balls. Scale the ring muscle-ups to ring rows or banded ring muscle-ups as needed. The box jumps should be at a challenging height and the wall balls at a challenging weight. Push yourself to keep moving through the workout and see how many rounds you can complete in the time cap.

AMRAP in 15 minutes:

• 5 Ring Muscle-ups
• 10 Ring Dips
• 15 Ring Rows

Instructions:
- Scale movements as needed to maintain good form and intensity throughout the workout.
- Focus on proper technique for each ring movement to maximize skill development.

Tabata Strength:

• Ring Muscle-ups
• Ring Dips
• Ring Rows
• Ring Holds

Instructions:
Perform each movement for 20 seconds, then rest for 10 seconds before moving on to the next movement. Complete 8 rounds total (4 minutes) for each movement. The goal is to focus on strength and technique for each movement while maintaining intensity throughout the Tabata format. Adjust the difficulty of the movements as needed to match your skill level.

AMRAP in 20 minutes:

• 5 Ring Muscle-ups
• 10 Ring Dips
• 15 Ring Rows

Notes:
- Choose a scaling option that allows you to keep moving throughout the entire 20 minutes.
- Focus on quality of movement and maintaining a steady pace.
- Keep track of rounds and reps completed for scoring.

For Time:

• 15 Ring Muscle-ups
• 50 Ring Dips
• 15 Ring Muscle-ups

Equipment: Rings
Time Cap: 12 Minutes

Note: Scale the movements as needed to maintain proper form and intensity throughout the workout.

For Time:

• 50 Ring Muscle-Ups
• 800 Meter Run
• 40 Handstand Push-Ups
• 800 Meter Run
• 30 Ring Dips
• 800 Meter Run

Ring Height: Adjust as needed for skill level
Time Cap: 20 Minutes.