Warm Up
3 rounds
1 min row
15 glute bridges
15 band pull aparts
:15 L-sit hold on rings

Metcon
Rowing
1000m row @5km pr pace (s/m 23-27)
rest 30s
300m row @1km pr pace (s/m 30-34)
rest 1min
1000m row @5km pr pace (s/m 23-27)
rest 30s
200m row @1km pr pace (s/m 30-34) or faster
rest 30s
200m row @1km pr pace (s/m 30-34) or faster
rest 1min
1000m row @5km pr pace (s/m 23-27)
rest 30s
150m row @1km pr pace (s/m 30-34) or faster
rest 30s
150m row @1km pr pace (s/m 30-34) or faster

Gymnastic Strenght
Ring Muscle Up
3x:20-30 chin over rings/bar hold , jalat yhdessä ja pikkusen edessä suorana
3x:20-30 ring push up / push up hold at bottom of push up
voi tehdä nämä pidot vuorotellen
then
Every 2 min for 10 minutes : 2-6 ring muscle ups / bar muscle ups (scaled version as you like)
or do 5x2-6 reps and rest as needed bwn sets.

Accessory Work
3-5 sets of 10-15m hand over hand sled pulling with long rope or kb gorilla row alt hand x12-16
3-5 sets of 5-10 ring push ups + (tee rutistus renkailla toiston lopuksi)
3-5 sets of 3-6 dragon flags + 8-10 side plank hip touches
rest as needed