150 min

1.JG PP 9.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 3 x 1 muscle-up no dip > 8 x 1 muscle up no dip

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 5 Russian dips
- 20 hollow rocks

2.Conditioning / Karjalan kovin qualification event 5
A. Warm up & preparation for 30 min

B. Event 5, 3 rounds for time:
15 box jump 20"
12 front squat 45 kg
9 hang power clean 45 kg

Time: 6.32 (rounds: 2.01, 2.23, 2.08)
Placing: 64.

3.JG PP 8.6.2018
A. Warmup
3 rounds:
- 12 scap pull-ups
- 12 scap push-ups

B. Bent Arm Push / Pull
3 rounds > 2 rounds
- 12 strict ring dips
- 12 strict chin-ups
- 10 bottom of dip swings
- 10 wide pull ring rows > feet on floor
- 10 single arm ring rows on each arm
- 3 strict HSPU > abmat
- 12 box assisted handstand push-ups
Sets do not need to be unbroken. Just do what you can.
Time: 21.41

C. Mobility
2 rounds:
- 20 gentle shoulder flexion pulses with bar
- 30s shoulder flexion hold
- 60s supine shoulder extension
- 60s supine bent arm shoulder extension