Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x.20-30 handstand hold
then
3-4 sets of 4-8 strict ring dips or ring push ups
3-4 sets of 6-10 strict chin ups / weighted chin ups
3-4 sets of 4-6 wall facing strict hspu
3-4 sets of 16-20 bicycle crunch + 8-10 side plank hip touches R/L
rest as needed