| 5040302010 reps of: pullups ring dips | 7 rounds of: 10 pistols, alternating 12 ring dips 15 pullups |
| 30 muscleups | 50 ring dips Run 400 meters 50 pushups Run 400 meters 50 handstand pushups Run 400 meters |
| With a continuously running clock do one muscleup the first minute, 2 muscleups the second minute, 3 muscleups the third minute, as long as you can. Run 400m. Repeat ladder for deadhang pullups. Run 400m. Repeat ladder for kipping pullups. Run 400m. (Source: NSC) | With a continuously running clock do 1 ring dip the first minute, 2 ring dips the second minute, 3 ring dip the third minute…continuing as long as you are able. Use as many sets each minute as needed. You may kip. |
| 50 ring dips 100 squats 50 ring dips 100 squats 50 ring dips | 5 rounds of: 21 pullups 21 ring dips |
| 21159 reps of: ring pushups ring dips | 5 rounds of: Max ring dips in 1:00 Rest 1:00 Max ring pushups in 1:00 Rest 1:00 (Source: NSC) |
| Bodyweight Lynne 5 rounds of: Max rep ring dips (no kipping) Max rep pullups (kipping) Rest as needed. | 4 rounds of: 50 squats 5 muscleups |
| 100 squats 30 muscleups 100 squats | 3 rounds of: 100 squats 50 ring dips 30 Lpullups |
| 3 rounds of: 100 squats 20 ring pushups 12 pullups | 5 rounds of: 50 squats 15 ring pushups |
| 10987654321 pullups ring pushups handstand pushups | 2 rounds of: 21 lunges 21 pullups 21 squats 21 ring dips 21 handstand pushups |
| As many rounds as possible in 20 minutes: 10 False grip ring pullups (rings to chest) 10 ring dips (go as deep as possible) | 5 rounds of: 50 squats 21 ring dips 21 handstand pushups |
| 7 rounds of: 20 ring dips 20 pullups 20 lunges | Seppuku 10 rounds of: 10 Lpull ups 10 ring pushups 10 kneestoelbows (Source: Ian Carver) |
| Burning Rings of Fire 10 ring pushups 10 Archer pushups (5 each side) 10 ring Flyes 10 Wide Grip ring pushups 10 Singleleg ring pushups (5 each led) 10 Pseudoplanche ring pushups 10 Jackknife ring pushups 10 Dive Bomber ring pushups 10 Elevated ring pushups 10 ring pushups (Source: Chad McBroom) | 25 handstand pushups 25 squats 25 pullups 25 pistols 25 muscleups |
| 3 rounds of: 100 squats 50 ring dips | rounds of:muscleups 50 straightleg lifts on rings (Source: Shane Skowron) |
| As many rounds as possible in 20 minutes of: 10 pullups 10 ring dips 10 walking lunges | 5 rounds of: 5 handstand pushups 5 muscleups |
| 3 rounds of: 7 muscleups 100 squats | 120 pullups and 120 ring dips. Break up any way you can. |
| 5 rounds of: 10 ring dips 15 pullups 20 handstand pushups | 25 squats 25 situps 25 lunges 25 handstand pushups 25 pushups 25 kneestoelbows 25 ring dips 25 pullups |
| 50 squats 50 jumping pullups 50 steps walking lunge 50 kneestoelbows 50 handstand pushups 50 situps 50 ring dips 50 squats 50 pushups | Run 1 mile 60 push ups 40 ring dips 20 handstand pushups 10 pistols (each leg ½ rep) 20 handstand pushups 40 ring dips 60 push ups Run 1 mile (Source: NSC) |
| Ladder for 45 minutes: | 100 burpees | ||
| Pullups by 1 | 100 handstand pushups | ||
| Ring dips by 2 | 100 pullups | ||
| Pushups by 3 | 100 ring dips | ||
| Situps by 3 | 100 ring rows | ||
| (Source: TSQ) | 100 pushups | ||
| 100 windshield wipers | |||
| 100 situps | |||
| 100 knees to elbows | |||
| 100 flutterkicks | |||
| (Source: TSQ) |