GYMNASTIC STRENGTH
3-4 rounds for quality (rest as needed between rounds)

Unbroken set of: A Strict Muscle-Up + B Kipping Muscle-Up + C Ring Dip + D Toes through Rings

RPE 4 to 4+

A= n, B= n+1, C=n+2, B=n+3
Add one more rep on each movement. Pick a rep scheme that fits your fitness level.

(example: 2 strict MU + 3 Kipping Muscle-Up + 4 Ring Dip + 5 Toes through Rings)

Tailoring options:
Ring MU→ Bar MU
Strict MU→ Jumping MU
Kipping MU→ MU Transition with a band
Ring Dip→ Banded Ring Dip
Toes through Rings→ High knees
(You may need to use 2 sets or rings if tailoring the workout. But move fast between high/low rings, almost unbroken)