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Perform:
3 sets of MU - XR L-sit - tuck PL - forward roll to FL - MU - Bulgarian Dip - roll backward to BL
3x5 Tick Tocks
Finish the workout with 2x10 Wall Extensions
notes:
1) Rest 3-5 minutes between ring strength sets.
2) Rest at least two minutes between Tick Tock sets.
3) As much as possible, the ring strength series should be performed as a single set, uninterrupted by stops or rests.
4) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together.
4) During the ring strength series the static positions (L-sit, PL, FL & BL) should all be held for 3 seconds prior to moving on to the next element.
