150 min
Warm up EMOM12 - 18 CTB + 12 m HSW
1.Own skill
A. Butterfly pull up practice for 30 min
- Total of 13 sets of 3-6 reps

2.JG PP 18.9.2018
A.4 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 6 x 40% of your max lateral wall assisted handstand hold - 24 s.

C. Accumulate 4 minutes of wall facing handstand shoulder taps

3.Conditioning
A. Every 4 minutes for 24 minutes:
6 Burpee chest to rings
6+6 One hand DB Shoulder to overhead - 30 lbs
12 cal ski
Times: 3.20, 2.56, 2.55, 2.51, 2.50, 2.50

4.Strength
A. 4 sets of: > 3
8 DB Bench press - 30 30 30 lbs
12 DB Lateral Raise - 10 10 10 lbs
15 Face pulls
-Rest 2 min between rounds-