(this is class programming, i have added things to do if performed outside of class)

Ring MU prog 1.0
In class perform as coached

OR
outside of class do:
warm up:
2x 20s. of each
MU Ring row 2 sec hold under the turn over
hollow hold
russian push up

AND THEN
Complete 5 sets alternating:
Ring L-Chin Ups:
5-4-3-3-2
Ring Dips
5-4-3-3-2
--rest as needed between sets to complete all reps successfully--
For the Ring L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.