A. 5 sets:
3 reps skin the cat
Free rest
B. Work in supersets:
6 sets
10 ring rows false grip feet on box
5 ring kipping swings
5 ring dip kipping
60 secs rest
3 kipping ring muscle ups
90 secs rest
C. Test:
Max reps unbroken strict ring dips
5 mins rest then D:
D: 5 min AMRAP
Max reps strict ring dips