Morning: 30 min
1 min walk/1 min run, NB
122/147
7.05/4.42 min/km

Afternoon: 150 min
Warm up EMOM12 + 7 m HSW
1.Own skill
A. BMU practice for 20 min
- BMU 1+1+7x2 = 16 reps
B. RMU practice for 30 min
- Ring swing 3 x 5
- Support swing 3 x 10
- Hips to rings 4 x 1
- Turn with band 3 x 3
- MU assisted 5 x 1
- MU 1 x 1
= 6 MU

2.JG PP 26.9.2018
A. 3 x (3 kip swings + 3 hanging knee raises + 3 bottom half straight leg TTB + 3 three quarter straight leg TTB + 3 full straight leg TTB)
B. Strict Toe to Bar: 1 x max unbroken set
- 16 reps
C. 5 minute AMRAP of kipping TTB
- 56 reps

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Squat Clean + 3 Split jerks
- Build up

B. Every minute on the minute for 12 minutes:
Even: 5 Push jerks @ 70% of 1RM - 47.5 g
Odd: 10 cal row
-Alternate between movements

4.Accessory
A. 3 Sets:
A) 10 DB Chinese row - 30 30 30 lbs
B) 10 DB Bicep curl and press - 15 15 15 lbs
- Alternate between movements, 1 min rest between sets