8 minute AMRAP:

1 Min Bike
10 Scap Pull-ups/ 10 Kip Swings (alternating each round)
10 Banded Pull Aparts Pronated
10 Banded Pull Aparts Supinated
:20 Forearm Front Plank

Option 1
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30: 3-5 Arch To Hollow Ring Swings
Minutes 1:30 – 3:00: 2-4 Standing Ring Transition Drills

Option 2
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30: 5-7 Feet Elevated False Grip Ring Rows
Minutes 1:30 – 3:00: 5-7 Strict Ring Dips

*Feet Elevated to increase difficulty as needed for ring rows.
*Feet Supported if needed for dips; perform on boxes/ straight bar if needed.

RX

As Many Rounds and Reps as possible in 20 minutes:
3 Muscle-Ups
Echo Bike 18/15 calories

*Top Scores - 10+ Rounds
Minimum Goal - 5 Rounds

Scaled
6 Burpee Chest to Bar
15/12 Cal Echo Bike

Beginner
6 Burpee Jumping Pull-up
12/9 Cal Echo Bike

Scaling:
Bike Substitute: 22/18 cal c2 machine, 200m run, 8 shuttle runs

For quality:
50 Glute Bridges
50 Lateral Monster Walks
50 Forwards Monster Walks
*Knees Banded with hip circle