3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your boby
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

Muscle Ups:
4 sets:
1min ON
- 15% of AMRAP 5-test
- Strict Ring Dips (close to failure, 1-2 reps away)
- Double KB OH Hold 24/16kg
- Rest 2min btw sets