4 Sets NFT
5 Kip Swings + 3 Hips to Rings + Ability Level
Choose ability level
1. 2-5 Ring Muscle-ups
2. 3-7 Strict Ring Pull-ups + 5-10 Ring Dips
3. 8 Strict Pull-ups + 5-10 Ring Dips

For Time:
30-20-10
Wall Balls 20/14#
KBS 53/35#