Started with Joint Mobility and Flexibility work.
Hit some good Isometrics for the neck and some Vacuum practice.
Then hit the following Rings work:
3 sets of 10 for Iron Cross Pumps
3 sets of 8 for Archer Pull-ups
3 sets of 5 for False Grip Explosive Pull-ups
3 sets of 6 for Ice Cream Makers
3 sets of Slow and Strict Muscle Up Negatives
3 sets of Forward Rolls
3 sets of L-sit to Bent-arm Lever
3 sets of L-sit Holds
3 sets of Bent-arm Lever Holds
3 sets of Tuck Planche Holds
3 sets of Handstand Holds
3 sets of Shoulder Stands.
3 sets of 8 for Planche Push-up Variations
3 sets of 3 for Back Rolls
3 sets of 8 for Handstand Push-ups
3 sets of the Rings Routine
3 sets of Straddle Back Lever Holds
3 sets of Figure-4 Front Lever Holds
3 rounds of the Ring of Fire.
Nice day!!
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