I have still felt my shoulders are a bit sore from recent training so have cut back a bit more. I completed four sets of the main routine:
Warm Up (5 mins)
Main (mini circuit of about 15 minutes)
1) Sprint (8s, 9s, 10s, 11s)
2) Basic Ring Routine (2xMUs on the first two sets and then 4xMUs on the final two sets)
3) Ring Splits (5:20s, 6:15s, 7:10s, 8:5s)
Extended Kill Carry with +10kg (9.5 mins)
I am really enjoying the Kill Carry training. I extended the original route to take in a big hill and it gave me a good test! The Muscle Ups (MUs) felt hard but the levers in the ring sequence felt pretty easy.
I am currently looking at revising my training slightly. I need to balance my specialised climbing and gymnastic training in light of my broader paleo goals. I am distilling the exercises down to those with broad functional application. I will post that up as and when I complete it.