WOD
3x above rings lockout 30-90s
3x false grip ring body row 5-13 reps
3x negative bar pullup 9-13 reps
3x ring press up or mountain climber or plank hold with turn out 5-13 reps or 30-90s hold.
Rest as required between sets. This is a skill development day, keep a record of your scores if you wish to repeat regularly to track progress.