-5 x 3 slow turn on rings, feet front of the rings +20 sec false grip belly to the rings hold 10-20 sec on last rep.
-5 x 1-2 Ring muscle up negatives
-5 x 2-5 strict ring dip + 10-20 sec support hold on the last rep.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.