I did an intense, but not very dense workout tonight. The MUs and Scissors involved four seconds in the positive phase, a hold for four seconds, and then four seconds in the negative phase of the exercise. This figure was adjusted to maintain intensity as appropriate.
Warm Up (5 mins)
Main (10 mins)
1a) Laddering (3x5-rung)
1b) Three L-Sit Muscle Ups to Basic Ring Routine to Lever (3sets)
1c) Ring Scissors (3x3 scissors)
I finished with a variation of the Moon routine here.