130 min

1.Jacked gymnastics / skills
A. Ring MU
- Ring Swings (5 x 5)
- Ring Swings + Hips to Rings (5 x (2 + 1))
- MU 5 x 1
- MU from ground, jump to rings 3 x 1 :)
B. Accessory
- Box Assisted Strict Ring Muscle-up (5 x 5)
- Russian Dips (5 x 5)

2.Rehab
A. 2 rounds:
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s

3.Strength
A1. Hip thrust w/barbell, 12 reps
50 55 60 60
A2. GHD hip extension
4 x 12 reps

B1. Hamstring machine
4 x 10 x 7.5 kg
B2. Quads machine, 10 reps
30 32.5 32.5 35