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
2x20-30 Single leg wall squat hold R/L
2x.20-30 handstand hold / shoulder taps
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 6-12 reps Kipping Ring Dips / Normal dips / Normal Ring push Ups
3-4 sets of 3-12 Kipping Pull Ups / Chest to bar pull ups / Bar Muscle ups
3-4 sets of 6-12 pistol squats
3-4 sets of Hs walk training alone or with partner / Wall walks
3-4 sets of 6-12 toes to bars / Ghd sit ups