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Perform the following:
3 sets of Basic Ring Strength 3
5x5 XR HS Power Downs
Finish the workout with 2x10 Wall Extensions.
notes:
1) Add additional MU and XR Shoulderstand Presses to the series as necessary to make the series challenging for your current strength level. Be sure to select the most challenging MU variation that you can perform virtuously.
2) Rest at least 3-5 minutes between ring strength sets.
3) Complete all 3 sets of the ring strength series prior to beginning the XR HS Power Downs.
4) For XR HS Power Downs, adjust your XR down until they are between waist and chest high. Jump up into a HS. Stabilize yourself by using your legs on the straps. Now keeping your arms as straight as possible, attempt to slowly lower yourself down to a XR Support Position. This is one rep.
5) You may adjust your body position as necessary during the HS Power Downs. Remember however to keep the arms straight.
6) Rest at least 2 minutes between the XR HS Power Down sets.