Complete the following:
3 sets of: MU, forward roll to hanging L-sit, Crank, Half Reverse Crank, MU, 15 sec XR Support Position
3x5 German Hang Pulls
Finish the workout with 2x10 Wall Extensions.
notes:
1) Rest 3-5 minutes between ring strength sets.
2) Rest at least two minutes between German Hang Pull 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. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition
5) Adjust the body position used during the Cranks, Half Reverse Cranks and German Hang Pulls to suit your current strength levels.