Morning: 50 min cycling
108/139
17.1/39.5 min/km

Afternoon: 150 min
1.JG PP 28.9.2018
A. Skill Work, 3 rounds:
- 5 kick to split leg handstand in control
- 10 meter lateral wall facing handstand walk
B. Lateral wall assisted handstand
5 x max effort hold, 60 s rest - 25 - 45 s/set
C. Conditioning
3 rounds:
- 20 Wall facing shoulder taps
- 20 TTB
- 20 cal row
Time: 14.25, rounds 4.30, 5.05, 4.50

2.Own skill
A. Butterfly pull up practice for 20 min
B. HSW practice for 5 min

3.Conditioning
A. For 10 min @ 80% effort:
5m HS Walk
5 butterfly pull ups
5m HS Walk
15 Air squats
Result: 3 rounds

4.Strength
A. 3 sets of:
Strict Hspu + Amrap kipping w/ abmat
Rest 90-120s
Result: 1+20, 0+19, 1+15

B. 3 sets of:
8 reps Lat pulldown - 30 30 30 kg
12 DB Front raises - 10 10 10 lbs
15 DB Skull crushers - 20 20 20 lbs
5 strict horizontal box assisted muscle ups