Morning: 40 min crosstrainer
HR 131/143

Afternoon: 120 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU from boxes 3 x 1 reps
- MU from ground 15 x 1 reps
- Total of 18 MU

B. HSW practice for 10 min

2.Jacked gymnastics from 19.2.2018
A. 15 minute running clock:
- 5 strict ring dips with a 3s pause in support (top position), 3s negative (lower), 3s pause in bottom of dip, explore press back up. > rx / scaled
- 5 false grip chest to ring pull-ups. Explosive pull and 3s negative tempo.
- Accumulate 60s of ring front support hold
- Accumulate 60s of hanging tuck l-sit
Result: 2 + 5 ring dip

3.Strength
A. 3 rounds:
A1. Seated strict DB press 7/side, 20 lbs
A2. Side lateral raises, 8 x 10 lbs
A3. KB push press, 3 x 10 x 12 kg