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
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2 min
4-5 x1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn

Gymnastic Strenght
Ring Muscle Up
3x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
3x:20-30 ring dip hold , jalat yhdessä ja pikkusen edessä suorana
3x6-8 ring/bar kip swings
then
perform set of double unders 20-50 reps + set of ring/bar muscle ups right after (goal 3-6 reps )
make total reps 15-30 and use 4-6 sets to accomplish it.
rest 1-2 min bwn setss

Accessory Work
3-5sets of 1 wall walk to 1-2 shspu x 2 times
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