120 min
Warm up + COS 15 min

1.MU strength
A. False grip Top of Ring pull up hold
Accumulate 60-90s in 5-10s intervals - 75 s.

B. Ring Bottom of dip hold
Accumulate 60-90s in 10-15s intervals - 75 s.

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps

D. False grip hollow rocking swings and ½ rocking pull up
3-4x5-10 each - 3 x 6

E. Strict muscle up
- 3 x 2

2.Strength
A. 4 sets:
8+8 Single leg KB RDL - 16 kg
6+6 Goblet Cossack squat - 10 kg
- Rest 90 s between rounds

3.Core stability
A. 3 sets:
10m Quadruped crawl
10m Reverse Quadruped crawl
10+10 Weighted dead bug

4.Aerobic work
A. 30 min easy AB
- Slow and controlled!