That sucks! I hate being injured.
If this is a recurring injury though and not the result of a freak acute accident/incident, then I would seriously suggest taking a step back and trying to figure out what the cause might be (muscular imbalance, underdeveloped/conditioned connective tissues, inactive muscle group(s), inappropriate exercise selection, postural dysfunctions/compensations, etc…), unless you want it to continue recurring (and potentially leading to a serious injury.
For instance I noticed you do ring support work (push-ups and dip variations). Let me first state that rings are outstanding tools for building shoulder stability, strength through the core and upper limbs, balance, mobility, and the skills look awesome and are fun too IF you have properly prepared yourself for the demands they place on the body. The problem is that most of us adults have lost the necessary mobility, strength to weight ratio, and connective tissue to muscular strength ratio/balance that we had as children (when most gymnasts begin training on them) and this are not physically prepared to perform ring support strength work (even push-ups). Trying to do so in the absence of proper preparation places us at a much higher risk of injury (and also generally prohibits us from ever being able to perform much besides sloppy partial ROM dips, sloppy push-ups, and sloppy muscle-ups, hence why nobody in the Crossfit world or general fitness world is doing any impressive ring strength elements despite the fact that rings have been on the market and part of the CrossFit scene since the early 2,000’s).
My honest suggestion would be to drop the ring dips and ring push-ups and instead really seek to build your shoulder strength and mobility (equally if not more important than strength for most adults) through the use of more traditional bodyweight exercises (push-ups progressions, dip progressions on double and single bars, and finally handstand push-up progressions). You need to build up a surplus of strength not only in the muscles themselves, but also the connective tissues, then you can start to dabble with ring support strength elements safely.
I don’t want to post links to other potential competitor websites, so I will just suggest you google Christopher Sommer (he actually wrote a couple articles for T-Nation years ago, but not sure if you can still access them through the archives). He has some outstanding (IMO it actually blows away anyone else currently putting out such information) material on all things bodyweight/gymnastics strength related.
Hope this helps and hope your shoulder heals up quick.
Thanks mate, I will certainly look into that. I know what you mean about the ring work, I’ve been doing them regularly for months now. I have also upped the KM to 3 sessions per week. I suspect it’s over use all round.