Accessory Work
4 sets
5-7 Strict ring dips
5-7 tempo pistol squats or lateral box step ups (each side)
7+7 side plank dips with 2 sec pause (use extra weight on hip if necessary)
rest 1-2 min

Accessory Work
Perform 400m heavy farmers walking, you can increase weight during this.
example 100m + 2x75m + 2x50m + 2x25m
rest as needed

Cool down
2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching
1+1 min leg across body strech