120 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- BMU 1 1 2 2 2 2 2 3 2 = 17 reps

2.JG personalized programming
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 5 unbroken strict weighted chin-ups - 15 15 kg
- 5 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups with a 3s negative >
First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
- 10 single arm ring rows each each (2s pull, 2s negative)
- 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

3.Skill
A. Double under practice: Tabata DU
Reps: 30, 30, 30, 30, 30, 31, 31, 25