EITHER

20 min MU PRACTICE
If you can do several MUs, do 1-4 MUs every 2 min. Try to keep the same amount of reps through the workout.

If you can do 5 or more strict pull-ups, do 1-5 false grip pull-ups with rings every minute for 10 minutes. After that practice the MU transition for 10 min.

Else 20 minutes, odd minutes: 5 challenging ring rows, and even minutes: 5-15 s ring support hold. Use dumbbells on top of boxes if you cannot control the rings.

OR

20 min FRONT / BACK LEVER PRACTICE

Progressions:

• Tuck front lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

Use the tables given and focus on either front or back lever. Start new hold every 2-3 min. Use the remaining time for practicing the other lever.
10-15 min HANDSTAND PROGRESSIONS

AND EITHER

5-10 min HANDSTAND WALK PRACTICE

OR

5-10 min KIPPING HSPU PRACTICE