120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps

• 10 min easy bike

C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34