I finished a six week cycle last week so have changed things up slightly. This was hard, quick and lots of fun.
Rings – basic ring routine – 1,1,1
Rings – Dips (10sec support hold after last rep) – 5,5,5
24kg swings – 10 mins, 17 TOM = 170
The basic ring routine was: three L-pull ups, pull to an inverted hang, lower into back lever (hold for 5 sec), lower into german hang, pull back up to inverted, lower into front lever (hold for 5 sec), lower to L-hang. It was all tucked in some way, I tried to keep in an advanced tuck as much as possible and was strict with it when lowering into the levers.
The increased volume on the swings was hard work but felt good the whole way through. 200 in 10 mins is not far off.