110 min
Warm up EMOM10
1.JG PP 31.8.2018
A. 3 sets of each exercise:
- 5 ring swings
- 10 x (1 swing + 1 hips to rings)
- 10 support swings
- 10 bottom of dip swings
- 10 Russian push-ups
- 5 x 1 attempts at ring muscle-up - x x 1 1 1 x = 3 reps

B. not done, instead butterfly pull up practice for 10 min

2.JG PP 1.9.2018
A. 6 rounds:
- 20s max butterfly pull-ups - not done
- 20s max toes to bar - 8 7 7 7 7 7
- 20s max kipping HSPU - 4 5 5 5 5 5
- 90s recovery pace single unders

3.Strength
3 Rounds: > 2
10 DB Chinese Row - 20 20 lbs
10 Deficit push-ups - 5 kg plates
10 Alternating DB Z-Press - 20 15 lbs