1. Hang from the rings with arms straight and shoulder-width apart.

2. Explosively pull the rings towards the chest, keeping the elbows close to the body.

3. Push the rings down from the chest towards the hips, driving the body up and over the rings.

4. Catch in a ring dip as the body passes over the rings.

5. While maintaining grip on the rings, push the body up and away from the rings, finishing in a straight arm supported position.

6. Lower the body back to a hanging position in a controlled manner.