Weighted Ring Dip x 3

15 min to establish a 3rep max Weighted Ring Dip. Perform three ring dips. Hold at the top of the last ring dip for 3 seconds.

-then-

5 rounds for time (including rest time)
2 Muscle Ups
20 Kettlebell swings, 1.5/1pd
2 Muscle Ups
1 min Rest

Post load and time to comments. Compare to 11/6/13.