@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 1-3 Gymnastic Ring Kip
2) 3-8 Russian Dip or Russian Push-Up
3) 10m Dragon Squat
4) 10-20 Bar Hanging Hip Touches
5) 5+5 KB Lunge Snatch

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!