strength

advanced:

1-3 strict muscle ups into 1-3 hips to rings

intermediate:

1 spotted muscle up + 3 beat swings on rings

beginner

1-3 ring dips + 1-3 pull-ups or false geip pull-ups

spotted if needed"

accessory

3 beat swing
3 kipping 90
3 kipping 135
3 kipping toes to bar
3 bar muscle ups

5 rounds

3 rounds for quality:

10 false grip ring rows
10 ring dips
30 sec box handstand hold