Day 2
Kipping & Straight arm strength

Arch-hollow swings on rings for 5-10 minutes

OR

If you can already do ring muscle-ups:
EMOM 10
3 swings and 1 RMU

-keep toes pointed

3 rounds for quality, rest as needed

1) 5-10 hanging tuck lifts on rings

2) 10 straight arm plate lifts video
3) 5 arch snap to L-sit with 5 second hold video