130 min

1.JG PP 21.8.2018
A. Ring Muscle-up Technique
- 3 x 5 rocking arch
- 3 x 5 ring swings
- 3 x (2 rings + 1 hips to rings)
- 3 x 1 ring muscle-up no dip - 4 x 1
- 3 x 1 ring muscle-up no dip + 1 hips to rings - 4 x 1
- 3 x 10 support swings
- 3 x 10 bottom of dip swings

B. TTB Technique
- 3 x 5 kip swings
- 3 x (3 kip swings + 3 hanging knee raises + 3 kip swings + 3 hanging knee raises)
- 3 x (3 kip swings + 5 half rep straight leg TTB)

2.Gymnastics
A. Handstand
- Hollow body positioning practice on the ground (10 min)
- Handstand hold practice (10 min)

B. Every 3min for 15 minutes:
Bike 2 min @ 75-80% effort - easy pace
6 Ring dips