1 . practice hs walk or ring muscle for 10 min (practice your weakness)
2 . in front of the clock
1st min 5-8 m hs walk / 8 hspu / 8 box push ups
2nd min 2-4 strict ring muscle up / 4-6 banded ring muscle up / 8 dips
3rd min 10 alternative pistol squats / 8 roll to pistol squat
4th min rest
repeat 4 rounds
