125 min

1.Skill
A. HSW practice for 10 min

2.Jacked gymnastics
A. Straight Arm Pull
Accumulate 3 minutes of closed tuck front lever
25 + 25 + 25 + 25 seconds = 100 seconds

B. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
- Butterfly Pull-up with Pause (Practice for 5-10 minutes)
Hold the top position for 3s.

C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
C1. Weighted Chin-up (10 x 4, rest as needed)
10 x 4 x 5 kg
C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
10 x 4 x 5 kg

3.Strength
B. Rotate B1 / B2 / B3 for 3 rounds
B1. Back rack walking lunges, 8 steps/side
45 45 45 kg
B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
16 16 16 kg
B3. Single arm KB Front rack carry – 30m/side @ AHAFA
20 20 20 kg