130 min
Warm up EMOM14 + 18 m HSW
1.Gymnastics: Ring MU Practice for 60 min
A. Technique drills
- Kipping drills w/ towel between feet
- Hips to rings
- Turn with band
B. Ring muscle up
- Total of 20 attempts, 13 x 1 muscle up + 7 fails

2.Strength
A. Front squat 3x3@ 77%, tempo 05X1
- 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
- Rest as needed
77 % = 67.5 kg, scaled to 65 kg

B. 3 sets of:
15-20s Bottom of Dip hold
30+30s One legged GHD Back ext hold
8 Strict chest to rings (false grip)