130 min

1.Own skill: HSW practice for 15 min
- PR 20 steps! :)

2.JG PP 19.7.2018
A. Ring muscle ups, complete:
- 5 x 5 ring swings
- 5 x (3 ring swings + 2 hips to rings + 3 ring swings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
- scaled to 1 ring muscle up no dip
- total of 9 x 1 ring muscle ups no dip

3.Strength
A. Pause Back Squat - 3x3

4.Conditioning
A. For time:
300m Air runner
5 Rope climbs
30 Deadlift @ 70kg
5 Rope climbs
300m Air runner
Time: 10.06