1) 5 Min Swing Practice on Rings: Focus on the shapes of this skill. The hollow, arch and the kick and also to the small intricacies maintaining tension from the fingers all the way to toes. Let the momentum build the skill. Do not add force. If needed place a soft object between the feet to reinforce positional rigidity.
2a) 5x5 Swing to Ring Row to hips
2b) 5x2 Strict Muscle Up *Add weight if needed