40 + 120 min
1.JG PP 29.9.2018
A. Warm up
3 x 10 floor assisted strict ring muscle-up
3 x 10 Russian push-ups
B. Box assisted strict ring muscle-up - 1 x max reps
2 reps
C. 5 minute AMRAP of strict pull-ups
41 reps
D. 5 minute AMRAP of strict ring dips
33 reps

Hard routine
2.Warm up
A. EMOM12
B. FT/FQ:
Annie
50 - 40 - 30 - 20 - 10
Abmat sit up
DU

3.Weightlifting
A. Clean - 4 x 3 x 80 % + 2 x 2 x 75 %

4.Conditioning
With a running clock:
A. 3 rounds:
7 deadlift 102.5 > 85 kg
7 BMU > 5 BMU
Into:
B. 3 rounds:
21 wall ball
21 TTB
Into:
C. FT
30 m farmer's walk 2 x 65 lbs DB's
28 burpee box jumps
30 m farmer's walk
3 MU > 3 BMU
Total time: 24.35