Workout of the Day
30 Muscle-ups for Time

L4 (Rx): Full ring muscle-ups (kipping is acceptable)
L3: 1:1 ratio bar muscle-up:ring muscle-up (kipping is acceptable)
L2: 2:1 ratio ring row:ring muscle-up; 1:1 ratio full ring dip:ring muscle-up
L1: 2:1 ratio ring row to jump into upright support:ring muscle-up

Rest as needed, then:
Complete as many reps as possible in 2 minutes of:
Abmat sit-ups

Post your scores to the Whiteboard.