ACTIVE RECOVERY DAY, NOT REST DAY!

Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×10 Hanging L-Sit

or

Max Distance in 20 Minutes on Airdyne Bike