Skill: ring muscle-up
Metcon:
Rx
9 min amrap:
8 burpees
16 sit-ups
32 knees 2 chest
then,
tabata toes 2 bar
Intermediate:
9 min amrap:
8 burpees
12 sit-ups
16 knees to chest
then,
tabata toes 2 bar/hanging knee raises
Beginner:
9 min amrap:
5 burpees
10 sit-ups
15 knees 2 chest
then,
tabata hanging knee raises
Post rounds plus extra reps and total reps from t2b to comments.