90 min

1.Skill
A. HSW practice for 15 min
B. Bfly pull up practice for 10 min

2.JG PP 16.6.2018
A. Butterfly Capacity
3 rounds:
- 2 minute AMRAP of butterfly pull-ups in sets of 3's only
- 2 minutes recovery pace assault bike
Result: 4 sets of 3 reps each round = 12 reps/round

B. HSPU Capacity
3 rounds:
- 90s AMRAP of kipping HSPU in sets of 3's only
- 90s recovery pace row
Result: 4 sets of 3 reps each round = 12 reps/round

C. Accessory
3 rounds:
- 3 x 1 negative box assisted strict ring muscle-ups
- 5 Russian dips
- 20 hollow rocks