Warm Up
3 rounds
1 min ski,row,ski
1 min jump rope (du's or crossover single unders)
6+6 reverse lunge + knee raise
4-6 burpee pull ups
10-15 L-sit hold on rings

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
1-2x7 reps / 2-3x6 reps / 2x5 reps / 1x4 reps
Total volyme is 33-46 reps.
or
2x3 reps + 4x2reps + 3x1 rep
Total volyme is 17 reps.
rest as needed bwn sets
Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

after muscle muscle ups etc start some barbell prep for c&j and get ready for workout. Try to hit it as 80-85% effort on.
eli pieni kisavara pitää jäädä mut reippaalla harjoitus tahdilla. Huomenna hengitetään vähän reilummin.

Metcon
4 rounds for time
2-3 rope climbs (target under 1 min each time those climbs)
4-5 devils press @2xRX Dumbbells

rest 5 min

For time
5 rope climbs
8-10 Devils press @2xRX Dumbbells

time target first part 7-9 mins and second 4-6 minutes.

Accessory Work
Perform 12-15 minutes easy rowing or ski and do 10-20 pistol squats evety 3 minutes.
or
Practise Pistol Squat for 15 minutes as skill training and mix some cardio there if its smart.

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