Warm Up
2 rounds
2 min air bike (add speed)
10 lunge elbow to floor + streching
10 scapula rolls + 5-10 kipping pull ups
20 alt leg v-ups

Metcon
Air Bike
5 min 15s @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1 min
45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
rest 30s
45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
rest 2 min
3min 30s @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 45s
45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
rest 45s
45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)

Gymnastic Strenght
Ring Muscle Up
3x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
3x:20-30 ring dip hold
3x6-8 ring kip swings
then
emom 5 : 2-4 ring muscle ups / jumping ring muscle ups
or do 5x2-4 reps and rest as needed bwn sets.

Optional Accessory Work
3-5sets of 4-6 wall facing strict hspu
3-5 sets of 6-10 strict chin ups / weighted chin ups
3-5 sets of 16-20 bicycle crunch + 8-10 side plank hip touches
rest as needed