90 min

1.Jacked gymnastics 6.3.2018
A. 2 rounds:
- 10 x seal pass-through
- 45s kneeling thoracic stretch on each side
- 60s shoulder flexion bounces with bar
- 60s of neutral crab extensions

B. Complete:
- 2 x 1 jump to arch
- 5 x 1 high pull
- 3 x 1 hips to bar
- 5 x 1 bar muscle-ups > 10 x 1 reps

2.Jacked gymnastics 5.3.2018
A. 3 rounds:
- 20 x palm push-ups
- 20 x 90’ palm push-ups
- 20 x extensor push-ups

B. Forearm Assisted Handstand Hold - Progressive 2 (5 Rounds for time)
- 5 x 50% of max hold from the test week week > 5 attempts, max time

C. 10 rounds:
- 30s max wall facing shoulder taps
- 30s rest

D. Complete:
- 3 x (3 kip swings + 5 bottom half straight leg TTB)
- 3 x 5 pull to closed tuck front lever
- 3 x 8 v-sits
- 3 x 20 banded straight arm lat pull-down