135 min

1.JG PP 23.7.2018
A. Warm up
2 rounds:
- 2 minutes of passive hang using different grips (change width, rotation e.g. supinated, pronated, external rotation etc).
- 2 minutes of front support shoulder taps / walks

B. Push / Pull Strict Strength & Conditioning
3 rounds:
- 5 metre lateral wall assisted handstand walk in each direction
- 5 tuck press to stand
- 5 box assisted strict ring muscle-ups
- 5 skin the cats

3 rounds:
- 10 support swings
- 10 Bulgarian rows
- 10 bottom of dip swings
- 10 single arm ring rows

C. Mobility
3 rounds:
- 10 pronated shoulder pass-throughs
- 10 supinated shoulder pass-throughs
2 rounds:
- 20 shoulder width shoulder flexion pulses
- 20s shoulder width shoulder flexion hold
- 20 narrow width shoulder flexion pulses
- 20s narrow width shoulder flexion hold
- 60s floor assisted German hang

2.Own skill
A. BMU practice for 20 min
- 2 2 2 3 3 5 = 17 reps

3.Conditioning
A. Prep. for metcon for 20 min

B. Kuntokarkelot, laji 2
12 min AMRAP:
3 - 6 - 9 - 12 ... squat > OHS 35 kg
8 m walking lunges > 2x35 lbs DB's
3 - 6 - 9 - 12 ... GTOH > 35 kg
7 ring row
Result: 15 OHS @ round of 15