Gymnastic Skill Training
Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
20x every 30s = 1 rep.

Accessory Work
3-4 rounds
10+10 weighted single leg calf raises (use 15-20kg plate on raiser, hold from rig and take db to other hand for extra weight)
10-15 weighted back extensions on ghd (plate againts chest or aa
10-15 seconds l-hang with underhand grip (vastaote) on pull up bar (chin over bar also)
rest 1-2 min

Cool down
1-2 mn banded lat strech (OH pos, each side)
1-2 min cobra to downdog pose
1+1 min quad strech (each side)