135 min

1.Ring MU practice for 50 min
- Progressions
- Muscle ups: 3 x 1, 5 x 2

2.Jacked gymnastics
20 minute running clock:
- 7 ring rows with a 3s pause in hang, 3s pull, 3s pause at the top, 3s lower
- 30s bar lat stretch on each side
- Accumulate 45s of wall facing handstand hold
- 30s shoulder flexion hold with bench
- Accumulate 30s L-sit hold
- 10 x seal stretch
- 7 push-ups with a 3s pause at the top, 3s lower, 3s pause in the bottom and 3s press
- 30s of crab extensions with neutral hand placement
Result: 2 rounds

3.ATP workout