140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 5x2

2.Gymnastics capacity
At 00:00 start:
A. 3 rounds for time:
21 Chest to bar > 12 TTB
15 Deadlift 70/50 kg
9 Box jump overs 24"
TIme cap: 7 min
Time: 5.23

At 10:00 start:
B. 3 rounds for time:
- Not done

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8
1. x reps Kipping ring dip or scaled versions (see the video below) - 6
2. Easy bike or row

B. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s. between rounds