3 x 10 ring row /pull up with false grip

3 x 5 wide grip pull ups, 1 rep is 1 pull up with full arm extension in the bottom position, then 1 pull up with 1/2 arm extension in the bottom position.

3 x 5-10 ring dips, remember the
external rotation of the arms

3 x 5-10 MU turnovers from the ring row position