Gymnastic (Ring Skills)
Scap pull ups on rings x 10 reps
Kip to swing x 10 reps
Hips to rings x 5 reps
then 2 sets of :
Turning on lower ring x 5 reps
Kipping Ring Dips or Banded strict Dip x 5 reps

then

Every 2 min for 10 minutes ( 5sets)
3-5 Ring Muscle Ups
or
3-5 Strict c2b/pull ups + 3-5 ring dips

How did it go?