Today’s benchmark workout includes “ring dips.” Dips are hard enough, let alone on a swinging apparatus (the rings).
For most, the tendency is to just do them strict because kipping is awkward. Don’t do that! Learn to kip and your scores will soar, especially in a workout like Elizabeth.
Below are three videos that I found excellent at teaching the kipping ring dip. These are placed in order of “helpfulness” (i.e. the first one is the best).