120 min

1.Skill: butterfly pull up practice for 20 min
Box assisted

2.Jacked gymnastics
A. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (3 x (3+3+3+Max Reps))
3 x (3+3+3+3)

B. Strict Conditioning Circuit
B1: Strict Toes-to-Bar (3 x 4-12)
12 10 9
B2: Strict Pull-up (3 x 12)
Scaling Option 1 - Band Assisted Pull-ups
12 / 6+6 red band / 12 red band
B3: Ring Push-ups (3 x 12)
Scaling Option 1- Regular Push-ups
12 12 6+6 ring push up + regular push up

3.Conditioning - own set
A.For 40 min at HR 130 - 160
500 m ski
500 m row
25 wall ball @ 10 lbs
25 walking lunges
25 cal AB
25 sec hollow hold
10 ring row
10 burpee
5 rope climb

Result: 2 rounds + 450 m ski
151/168