140 min
Warm up EMOM14 + 14 m HSW

1.JG PP 28.9.2018
A. Skill
3 x 8 rocking arch
3 x 5 ring swings
3 x 10 supine hollow to arch
5 x 2 hips to rings
3 x 3 turn with band
5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
- Reps: 9 x 1 + 4 fails
- Total of 9 ring muscle ups

B. Handstand Test
Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
Time: 7:40

2.Strength
A. Tempo Back squat
10x1 @ 30X1
- Build to a HEAVY single!

B. Every 4 minutes for 16 minutes:
4 Push presses @ 80-84%
4 x 4 x 45 kg

3.Conditioning - not done

4.Accessory - not done