150 min

1.Skill
A. BMU practice for 10 min

B. E3MOM for 15 min (5 sets):
3 - 4 bar muscle ups / 3 3 3 4 4 reps
easy assault bike for the remaining time

C. Butterfly pull up practice for 30 min
- Progressions
- Attempts

D.Kipping HSPU
5 x 10 reps - abmat + 10 kg plates

2.JG SC 7.5.2018
A. 3 rounds:
- 8 ring swings
- 10 bottom of dip swings
- 10 HS pike compressions
- 20 wall facing HS shoulder shrugs

3.Conditioning
A. EMOM20, 5 rounds of:
1 min max cal bike - 5 x 12
1 min max cal row - 5 x 12
1 min max cal ski - 5 x 12
1 min rest
157/174