3 rounds for quality, not time:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring dips
- 10 strict chin-ups (supinated grip)
- 10 strict ring dips with a slight pause at the bottom of each rep
- 10 single arm ring rows on each arm
- 10 ring push-ups with a slight pause at the top and bottom of each rep

The exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.