A. General
2 rounds
10/8 Cal row
15-20 seconds in a deep Goblet Squat
20 Plate in and out

B. Activation
3 sets
10 Alternating Bird dogs
5/5 Single leg glute bridge
5 Box jumps @ Tall

C. Ring mu prep(pre-metcon)
Beginner:
Ring rows, find appropriate angle
Ring dips (or sub), find appropriate degree of difficulty

intermediate
hips to bar or rings

Advanced:
Swing on rings
RMU reps, 2-3

3 rounds for time
10 Ring Muscle-ups
20 Box jumps 30/24"
20 KB swings (70/53)
30 Sit-ups

Russian twists
5x20