90 min
Warm up EMOM12
1.Strength
A. 1 RM CTB pull up
- 10 15 17 19 20 kg
B. 3 sets:
Max effort Strict HSPU > 1 abmat 1 1 0 reps
Immediately into max set DB Z-Press - 15 13 13 x 15 lbs DBs'
- Rest 2,5min between sets -

2.Conditioning
A. For time:
10 Rope climbs
150 m Ski between ropes
- Start with ski-
Time: 13.03 / 1.20, 1.25, 1.20, 1.15, 1.15, 1.20, 1.22, 1.15, 1.15, 1.14

3.JG PP 11.9.2018
A. Handstand, 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 8 x 30% of your max lateral wall assisted handstand hold
- 8 x 18 sec

C. Accumulate 3 minutes of wall facing handstand shoulder taps
- Total of 62 reps