Perform the following:
3 sets of; MU, 2 XR Dips, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, negative Reverse MU down to an inverted hang, 2 slow Reverse Cranks, 2 slow FL Pulls
5x15 sec Descending XR L-sit
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) All static positions are held for 2 seconds unless otherwise specified.
3) 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
4) Progressions for developing the XR shoulder stand are found in the Basic Rings Strength 3 essay.
5) You may use the feet on the straps to slow your descent during the negative Reverse MU.
6) Rest at least 3-5 minutes between ring strength sets.
7) Complete all three ring strength sets prior to beginning the Descending XR L-sits.
8 ) Use a tempo of 15-0-1-0 (moving from the L-sit to a straight body straight arm support). This tempo is read as a 15 second descent, no pause at the bottom, a one second descent and no pause before beginning the next repetition. Break the five repetitions up as needed.
9) Rest at least 2 minutes between the Descending XR L-sit sets.