Low ring turn over drills + MU
EMOM 12
1) 6 reps Russian push-ups
2) 10-20 seconds bottom of a ring support hold
3) rest
4) ring MU

Improve ring muscle-up mechanics and support strength
Develop confidence in transition positions
RPE 5–7: Technical practice, not conditioning
Coach tip
Prioritize quality over volume
Every rep should look smooth and controlled