Warm Up
3 rounds

1 min row, ski, row
4 inch worm + push up
:30/30 side plank hold
6-8 scapula rolls + 6-8 kipping + 6-8 ring rows (slowly down, fast up)
:10-15 l-sit hold

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
1-2x8 reps / 1-2x7 reps / 2x6 reps /2x5 reps
Total volyme is 37-52 reps.
or
4 reps + 3 reps + 5x2reps + 3x1 rep
Total volyme is 20 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"

For Quality
2 sets
15m hs walk /4 wall walks
12 c2b pull ups or pull ups
10m hs walk / 3 wall walks
9 c2b pull ups or pull ups
5m hs walk / 2 wall walks
6 c2b pull ups or pull ups
rest 1:1 bwn sets

For Quality
4-6 sets every 1.5 min
8-10 weighted box step overs with 2rx dumbbells

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