2 sets:
15 jumping jacks
10 band pull-aparts
5 ring rows (easy)
5 push-ups from the knees

2 sets:
20 mountain climbers
10 band pull-aparts
5 ring rows (harder)
5 push-ups or hand-elevated push-ups

Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice

- RX -
AMRAP 12:
12 hang power cleans (95/135 lb)
3 ring muscle-ups

- INTERMEDIATE -
AMRAP 12:
12 hang power cleans (75/115 lb)
1 ring muscle-up

- BEGINNER -
AMRAP 12:
9 hang power cleans (35/45 lb)
6 ring rows
6 hand-elevated push-ups

- MASTERS 55+ -
AMRAP 12:
12 hang power cleans (65/95 lb)
6 chest-to-bar pull-ups
- If able to perform ring muscle-ups, perform 1-3 reps each round.

1 set:
:30 banded shoulder stretch/arm
:30 couch stretch/leg

AMRAP 12:
12 dumbbell hang power cleans (35/50 lb)
3 burpee + wall walks
- Use two dumbbells.