105 min

1.Skill
A. HSW practice for 15 min

B. Butterfly pull up practice for 30 min
- Progressions
- Attempts

2.Jacked gymnastics
3 rounds:
- 20 reps LYTP
- 12 scap push-ups
- 12 scap pull-ups
- 8 unbroken Turkish get-ups on each arm - 6 kg
- 1 unbroken round of Gymnastics Swimming
- 20 hollow rocks
- 20 supermans
- 40 supine heel touches
Done