150 min

1.JG PP 2.7.2018
A.3 rounds:
- 60s alternating single arm passive hang (use the rings)
- 45s floor planche lean with external rotation
- 10 scap pull-ups
- 10 scap push-ups
- 10 headstand pike leg raises

B.3 rounds:
- 4 weighted strict chin-ups - 15 17 17 kg
- 4 weighted strict ring dips - 10 10 10 kg
Rest as needed

C.3 rounds:
- 3 x 1 box assisted negative strict ring muscle-ups
- 12 box assisted HSPU
- 30s closed tuck front lever

D.3 rounds:
- 12 strict ring dips
- 10 wide grip strict pull-ups

2.Own skill: BMU practice for 15 min
- BMU 1 3 3 3 3 3 2 = 18 reps

3.Strength
A. Back Squat 6x6 @80% + 3 seated box jumps
Rest as needed
30" box

4.Accessory
A. 3 sets of:
10+10 RNT DB Split squats - 20 lbs
5+5 Unweighted Single leg glute bridge
10 m Quadruped crawl
Done