A) 15 min, 5 sets
3-5 strict ring muscle ups
Use slight assist or add load if appropriate
3 Banded transitions
5 Ring /stable dips
3-5 Spotted / -ve / tiptoe supports chins
Tiptoe support dips
B) 15 min in pairs
YG/IG full rounds
5 rounds each
3 Wall walks
6 burpee to plate
12 plate GTOH
20/15 15/10 10/5
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