Sunday 031109

Three rounds for time:
5 Muscle-ups
50 Squats

If you're not ready for the muscle-up, then do 20 pull-ups and 20 dips each round as a substitution for the five muscle-ups. Post time to comments.

For all of you who have set up rings since we last posted: "Still Rings Handstand Development" from USA Gymnastics: http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html