Warm up

Gymnastics
2 round
20 passthrough
10 up& down
10 hollow rock
10 super man
10 active 2 passive
5+5 single arm ring row

10 min
Turkish get up technique practice

15 min
C2B and Bar muscle up technique practice

EMOM 15min

1. 1+1 Turkish get up

2. 3 Bar Muscle or 6 C2B

3. Rest