Warm Up
3 rounds
1 min ski,row,ski
6+6 lateral box step ups
5-10 strict chin ups
:15-25 ring support / dip hold play as you like

Strenght
Weighted Chin ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
2-3x6reps + 1-2x5 reps + 2x4 reps + 1x3 reps
Total volyme is 28-39 reps.
or
5x2reps + 5x1 rep
Total volyme is 15 reps.
rest as needed bwn sets

Metcon
5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
1-2 reps of legless rope climb/rope climb
target 5-7 min

rest 5 min

5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
then
15-12-9-6-3 reps of burpee box jump overs @60/75cm (facing)
masters 45+/scaled do 11-9-7-5-3 reps and 50/60cm box
target time for this 7-9 mins

Accessory Work
2-3 sets
12-15 reverse flyes
12-15 weighted calf raises R/L (ota yks käsipaino/kuula, pidä toisella kädellä tukea, levypaino korokkeena)
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching