Warm Up
4x45s on / 15s off
Ski erg
then we do 2-3 sets of
:20-30 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold + 10-15s ring dip hold
3 inch worm with push up

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Strenght
4-6 rounds
20-40 double unders
8-12 Weighted Push Ups / Push Ups
8-12 front racked lunge walking steps @12.5-15 / 20-22.5kg's
8-12 kipping&butterfly pull ups
rest 1-2 min bwn rounds

Midbody work
Tabata of weighted russian twists @5/10kg plate (feet on the ground)

Cool down
2-3 min light cardio
1+1 min banded lat strech
1+1 min wall pec strech
1-2 min deep squat hold move weight ankle to ankle every 10s