Morning: 50 min
A. Running warm up for 35 min
B. For time: 1600 m run
Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
C. Cool down: 10 min walking

Afternoon: 140 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU practice for 45 min
- Support swings 3 x 10
- Ring swings 3 x 5
- HTR 3 x 1
- Turn with band
- MU as. 2 x 1
- MU 3 x 1 + 5 x 1 attempts
= 5 MU

2.Strength
A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
- 3 Seated box jumps after each set - 30" box

B. 3 sets of:
5+5 Staggered stance RDL - 35 35 35 kg
10 GHD Barbell row > GHD hip extension
15+15 Side plank rotations

3.JG PP 24.9.2018
A. Turkish Get-up - not done

B. Hanging
- Accumulate 60s of pronated passive hang > 30 s.
- Accumulate 60s of pronated active hang > 30 s.
- Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

C. LYTP
3 x 20 reps of each variation > 2 x 20

D. Supinated lateral dumbbell raises
3 x 15 reps > 2 x 15

E. Core Conditioning - not done