120 min

1.Skill: HSW practice for 15 min

2.Jacked gymnastics

A. Butterfly pull up progressions
B. Strict pull up, 3 x AMAP, rest 90 sec. b.s.
12 8 7

3.Strength

A. Deficit kipping HSPU - 5 x 3

B. 3 rounds:
B1. Back squat
B2. Single arm DB push press
8 x 35 8 x 35 12 x 35 lbs

C. 3 rounds:
C1. Hip thrust
3 x 12 x 55
C2. Hamstring machine
3 x 10 x 7.5