A) Death by Muscle Ups
-as soon as you fail, drop and perform a max set of hollow rocks on the ground
B) 6 sets of 60 sec. weighted high plank hold – rest 1 min. between sets
C) Spend 10-15 min. Practicing Ring Support Position
http://library.crossfit.com/free/pdf/56_07_Supp_Strgth_Rings.pdf