125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35