BMU
warm up: calssic gym
2x10 pull up 2x10 push up
core (to floor)
3*30" hollow / arch hang
2x10 kipping
bend BMU 4x10

Skill: BMU with box 2leg 1leg
BMu with Bend

Workout: 45sec work 15 sec rest 10'
1,6: push up
2,7: v sit
3,8: pull up
4,9: plank
5,10: hs