A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.