Warm up
2 rounds
200m jog/light run
20 alt leg body weight RDL
20 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
20 alt leg v.ups

10 rounds
1 min reipas kävely + 1 min hölkkä + 1 min kevyt juoksu

Accessory Work
1-2-3-4-3-2-1 reps of ring muscle ups or bar muscle ups
rest 30-60sec bwn
1-2-2-2-1 reps of legless or normal rope climb
rest 30-60sec bwn
Accumulate 60 alt leg v-ups

Mobility of your choise today at some point