A) 4 easy supersets
A1) 6 perfect Hollow/arch kips on rings w/ a pull to the ribcage
A2) 4 perfect kipping ring dips (lower to deepest dip position)
B) 15 min. EMOM of the following cycle on rings
– 1 Perfect kip
– 1 kip + pull rings to rib cage
– 1 MU w/ 2 sec hold in bottom of dip (don't finish dip)
– 1 MU w/ 2 sec hold at top of dip