A.  Take 15 minutes to practice Ring Dips, Muscle-ups, Ring HSPU B1.  Push Press (Behind the neck) – 3 x 5 w/30 Sec Rest B2.  Strict Pull-ups – 3 x ME w/30 Sec Rest  B3.  Ring dips – 3 x ME w/30 Sec Rest B4.  Power Swings (Heavy) – 3 x 10 w/30 Sec Rest ...Read More