Bench, bench, and more bench.

Business management, rolling, dynamic warm up.  Ring muscle up practice.

Bench w pause
135 x4
165 x4
175 x4
165 x4
170 x4

Bench w pinky's on ring           s.s   pull aparts x 20
135 x4
165 x4
175 x4
165 x4
170 x4 x 2 sets

Close grip 3 board
175 x6
185 x6
205 x5
195 x5

DB rows 3 x 10, Face pulls 3 x 15

My shoulders are grindy.
.