1. Warm up/skills:

3 sets of:
5 Dead-hang pull-ups (add weight/use bands if necessary)
3 Muscle Up Transitions
Bonus: kip x 3 (if learning the butterfly kip)

Then 3 sets of:
Tuck L-sit on the rings x 10 seconds
10 Back Extensions


2. Conditioning:
3 Rounds For Max Reps (1 Min per station):
Mountain Climbers
Toes Through Rings
Row (Calories)
Sit Ups
Rest 1 Minute

3. Recovery