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 Negative Front Pulls, 2 slow Negative Back Pulls
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) 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
3) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
4) You may use the feet on the straps to slow your descent during the negative Reverse MU.
5) Use the position of your choice during the negative Front and Back Pulls that allows you to control the descent while still being challenging. The ascent and descent of these elements may both be performed in different positions.
6) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
7) Rest at least 3-5 minutes between ring strength sets.
8 ) Perform the static hold sets as a single giant set; perform a set of FL, then move immediately to the XR Strap HS and then move immediately to the German Hang.
9) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.