I took last week off and so am raring to go this week.
Warm Up (5 mins)
Main (25 mins)
1) Street Sprints (6 x 10s x 50s rest)
2a) Muscle Up to L-Sit to Basic Ring Routine to Tuck Lever (5, 4, 3 MUs, 20s Lever)
3a) Ring Splits/Cuts (3x3 each way with hold for time)
3b) Tuck/Frog Planche (for 60s total - usu. 3x20s)
3c) Deadhang Repeaters (1x 3a:7r:120s on big rungs)/Foot Off Laddering (2x10)
The first of the sprints was a warm up. Sprint five was a deload. The rest were all-out and I felt fleet of foot. The MUs were controlled and smooth both up and down.