Warm up:
3 Rounds of
7 Pull ups
10 Bandy pull downs
10 Bandy L-sit press
15 Squats
Skill:
8 min. EMOM
2 x Ring Muscle up/ 2 x Bar Muscle up
Workout:
Max rounds in 20 minutes
50m Sprint 5x Handstand push-ups 10x Pistols 15x Deadlifts (60Kg/45Kg)
Postworkout:
Run 400m fast pace
rest 10s
Run 400m fast pace
rest 20s
Run 400m fast pace