120 min

1.Jacked gymnastics personalized programming started today
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups

B. Bent Arm Push / Pull
2 rounds:
- 10 strict ring dips
- 10 strict chin-ups
- 10 bottom of dip swings
- 10 single arm ring rows on each arm
- 10 ring push-ups with a 3s negative
- 10 ring rows with a 3s negative

Sets do not need to be unbroken. Just do what you can.
Time:14:05

C. Mobility
2 rounds:
- 20 gentle shoulder flexion pulses with bar
- 30s shoulder flexion hold
- 60s supine shoulder extension
- 60s supine bent arm shoulder extension

2.Own skill
A. HSW practice for 10 min

B. Ring muscle up practice for 35 min
- Progressions
- Ring muscle up 9 x 1 reps

3.CF JKL wod 1.6.2018

4.Mobility wod 30 min