6/11/2021Posted on June 10, 2021 by affiliate SKILL 5 SETS FOR QUALITY* 3 Kip Swings 2 Hips to Rings 1 Ring Muscle-Up WORKOUT FOR TIME 10 Ring Muscle-Ups 20 Push Press (135/95) 30 Up-Downs 40 Sit-Ups 15 Ring Muscle-Ups 30 Push Press 45 Up-Downs 60 Sit-Ups