Ring complex FQ
5 sets
1. 2 strict ring pullup
2. 2 strict muscleup
3. 2 strict dips(Dips are transitioned from part 2 to dips so you do 2 strict muscleup and finish with 2 dips)
FQ
1. Ring push ups 5x10 BW
2. Hollow rock 0:20s x 5
3. Arch rock 0:20s x5