Warm Up
3 rounds
1 min ski,row,ski
6+6 bodyweight bulgarian squat (strech/prep for pistols)
5-10 strict chin ups
:15-25 ring support / dip hold play as you like

Strenght
Weighted Pull 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
2-4x5reps + 2x4 reps + 1x3 reps + 1x2 reps
Total volyme is 23-33 reps.
or
2x2reps + 8x1 rep
Total volyme is 12 reps.
rest as needed bwn sets

Metcon
Every 5 min for 20 minutes (4 sets)
200m run @mod/fast pace
2-4 rope climbs
10-20 pistol squats (scale to pistol to target behind, example "plates or bench")
time target sub 3 min on each round.

Accessory Work
Perform L-sit hold for 40-60s (partitioned anyhow, example 4x10-15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

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