Perform the following:
3 sets of MU, 2 Bulgarian Dips, roll backward to BL, pull out to FL, MU, XR L-sit, Press shoulder stand, press out to XR Support Hold, roll backward to BL, pull out to FL
5x15 seconds FL
5x15 seconds XR L-sit
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) 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.
2) Choose the most challenging BL & FL variations that you are capable of holding for a solid 3 seconds.
3) Do not rest during the Ring strength series.
4) You should however rest at least 3-5 minutes between ring strength sets.
5) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
6) Perform the static hold sets as a single giant set; perform a set of FL and then move immediately to the XR L-sit and then move immediately to the German Hang.
7) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.