Gymnastic Strenght Static holds
3 sets
:20-30 Ring Support Hold (feet together, front of you)
:20-30 Chin over bar Hold (feet together, front of you)
:20-30 RIng Dip Hold (feet together, front of you)
rest 20-30 sec bwn hold and 2-3 min after full round

Strenght
Strict HSPU 3x6-12 reps (leave 1 rep in tank each time)
Strict Pull ups 3x6-12 reps (leave 1 rep in tank each time)
Strict Ring Dip 3x6-12 reps (leave 1 rep in tank each time)
Rest 1-2 min bwn sets and rest the way you feel you can put some work in always
in next set. GET STRONGER.