Ring Strength Work

Upper Body Dynamic Warm-ups
Then:
5 sets
5x Rings Pull-ups +
5x Ring Dips
Then:
5 sets
5x Ring Flyes (slow and controlled) and hold for count of 5 +
5x Ring Rollouts (slow and controlled) and hold for count of 10
Then:
5×5 Negative Ring Muscle-ups with toes to the floor (or downs in this case) with control
Then:
5 sets
60seconds Rope Undulations +
60seconds Hammer work on Tyres
Then:
Cool down and Joint Mobility Drills

Rest period between each supersets 1-2 minutes.