135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Gymnastics capacity
10 rounds for time:
1 Rope climb
7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
15 Air squat
Time: 11.23

3.Gymnastics accessory
A. Kipping ring dip practice
EMOM8:
1. x reps Kipping ring dip - 5
2. Easy bike

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