As many rounds and reps as possible in 8 minutes of:
4 ring muscle-ups
8 back squats
♀ 125 lb
♂ 185 lb
Post total rounds and reps to comments.
Scaling:
Today’s workout is on the shorter side, but advanced athletes will be able to accumulate a good amount of volume. Less-experienced athletes should adjust the movements to perform at least 1 round every 2 minutes. If you are performing the prescribed number of ring muscle-ups, you should be able to complete 4 reps in 1 minute or less. The barbell should be a moderate weight you can move for unbroken reps in each round. Push the pace on the back squats and give yourself as much time as possible for the muscle-ups.
Intermediate option / As many rounds and reps as possible in 8 minutes of:
2 ring muscle-ups
8 back squats
♀ 95 lb
♂ 135 lb
Beginner option / As many rounds and reps as possible in 8 minutes of:
4 low-ring muscle-up transitions
8 back squats
♀ 55 lb
♂ 75 lb