150 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Ring muscle up practice for 45 min
- 3 x 10 support swings
- 3 x 5 ring swings
- 3 x 1 hips to rings
- 3 x 3 turn with band
- MU as. 3 x 1
- MU 8 x 1 :)

2.JG PP part C 18.9.2018
A. 15 x E55s:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Tempo Back Squat 8x2 @ 13X1
- Build to a tough double

4.Conditioning
A. ”Hentusen intervallit”
Every 4 minutes for 16 minutes (ALL OUT!) > 3 sets only
12 cal assault bike
15+15 m Sled push - 15 kg
Times: 0.51, 0.58, 1.23