@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10 Plate Sit-Up (feet anchored)
2) 3-10 Russian Dip or Russian Push-Up
3) 6-12 Kipping Swings (rings or bar)
4) 10m Dragon Walk
5) 5-10 Toes to Rope
6) 3+3 Side Lying Shoulder Circles (both ways)

RPE 2-3

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