5 min warmup 4 x 30 sec hard with 30 sec recovery 1 min recovery 3 x 1min hard with 30 sec recovery 1 min recovery 4 x 45 sec hard with 15 sec recovery 1 min recovery 4 x 30 sec hard with 30 sec recovery Cooldown
Conditioning10:00 [3]
Gymnastic ring routine with 3x3 muscle ups, 3x5 dips and 3x10 pull ups