1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups

1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups

1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)

Ring Mu Practice and Progressions

For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

Intermediate:
Low ring transitions
Beginner:
Banded Pullups

On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs