Thursday Endurance
Warm up
10 min warm up amrap
200m Jog
10 Bent over banded pull apart
20 Banded pull back row, (attach band in rig)
30sec Bar hang
Take 5min to test and warm up your level picks

For time, TC 35 min
30 Pull ups
20 Toes to bars
2,4km run
20 Toes to bars
30 Pull ups
1,2km run

L1: Gymnastic movement inside is 15 reps, each rep is 1 ring muscle ups to 1 toe to rings
L3: 40 jumping pull ups and 30 hanging knee raises
L4: 30 ring rows, 30 russian twist with 10/5kg plate