A:10xME reps Transition:
*Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done. Rest as needed between sets. You do not need to go up to full support.
NOTE: This is all you will do on this day. It shouldn't be easy! Challenge yourself to use as little legs as possible.
A: Practice: Gymnastic swing with momentum and pull to hips.
B: 4x8 Ring push up w/ Turnout
C: 4x5 False Grip Ring pullup Negative
D: 4x2 Weighted Ring Dip
Scale to strict ring dip or banded ring dip