Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up bike streching/activation as needed 5-10 min and start air bike workout

Metcon
Air Bike
10 sets
1min 45 sec @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn sets

Gymnastic Strenght
Ring Muscle Up
2x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
2x:20-30 ring dip hold , jalat yhdessä ja pikkusen edessä suorana
2x6-8 ring/bar kip swings
then
perform set of ring/bar muscle ups right after (goal 3-6 reps ) + 10-15 ghd sit ups right after muscle ups
make total reps 15-30 and use 4-6 sets to accomplish it.
rest 1-2 min bwn sets

For Quality
5-4-3-2-1 reps
rope climbs
10-8-6-4-2 reps
strict hspu
try to get unbroken sets if possible so rest enough time bwn sets to make it happen. Use abmat for help
but make it a bit challenging, but doable.
if no rope climb, then 10-8-6-4-2 reps of tuck pull or chin ups