Low ring turn over drills
3 rounds, go every 90s.
1) 6 reps false grip chest to ring pull-ups
– Use a band if needed.
2) 6 reps Russian push-ups
3) 10-20 seconds bottom of a ring support hold

Build control and confidence for ring muscle-ups
Develop false grip strength and stable support positions
RPE 5–6: Technical and controlled — not fatiguing
Keep the rings close during the transition
Move smoothly instead of rushing the turnover