Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018