Skill

Beginner

3x 10-20sec ring dead hang + 10-20sec chest to ring hold + 10-20sec bottom of dip supported hold + 10-20sec top of dip support hold + 10-20sec v sit drill

2mins rest

3x 3-5 floor pike HSPUs + 2x 1 ring row + 1 ring row to chest + 1 SMU transition with dip

2mins rest

3x10 box supported ring kips

Intermediate

3x 15-25sec ring dead hang + 15-25sec chest to ring hold + 15-25sec bottom of dip hold (feet or toes on box if needed) + 15-25sec top of dip support hold + 15-25sec v sit drill

2mins rest

3x 4-6 box pike HSPUs (or full SHSPUs with 4sec eccentric & kick off) + 2x 1 ring pull up + 1 chest to ring pull up + 1 SMU transition + dip

2mins rest

3x12 ring kips with cone between (1st 6 low amp & tight, 2nd 6 high amp & tight)

Advanced

3x20-30sec+ ring bar dead hang + 20-30sec + chest to ring hold + 20-30sec + bottom of dip hold + 20-30sec top of dip support hold + 20-30sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 2sec concentric + 3sec eccentric) + 2-3x 1 ring pull up + 1 chest to ring pull up + SMU

2mins rest

3x12 ring kips with cone between legs (1st kip low amp & tight, 2nd kip high amp & tight, alt between big and short kip)