15m - Dynamics
10m - Ring Kipping Drills
1- Max set of ring Muscle Ups/CTB/Pull Ups/Ring Rows - not to absolute failure, just a difficult set.
2- 8 Dumbbell Hang Squat Cleans (pick a challenging weight) 50/35 ideally
3- 75 Double Unders (modify number of reps to fit into 45s or less)
4- Row @ moderate intensity for 40s
Mobility - Forearm Stretching & Puppy Dog Pose.