160 min

1.Skill
A. HSW practice for 10 min
B. RMU practice for 40 min
- Progressions
- Partner assisted MU 6 x 1 reps

2.JG SC 14.3.2018
A. 3 sets of: TGU - 3-5/s.
10 10 10 kg
B. 20 min EMOM:
15-30 sec ring support hold
15-30 sec chest to ring hold
15-30 sec bottom of dip hold
15-30 sec false grip hand
C. 5 rounds of gymnastic swimming

3.ATP workout 14.3.2018
A. Alt. 5 sets of:
10 KB clean & jerk - 2 x 10 kg KB's
10-15 ring dip > 10 HSPU, abmat

B. 24 min EMOM:
1) 1-3 rope climb - 2
2) 50 DU
3) 5 - 10 devil's press @ 25 lbs - 5
4) 10 - 18 TTB - 10 12 12 12
5) 20 m heavy slamball carry - 50 lbs
6) rest