140 min

1.JG PP 15.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip

2.Strength tests
A. Front squat 1 RM
4x50 3x60 70 75 80 85 87.5 kg

Rest 8 min, then:

B. Max reps @ 85 %
6 x 74.5 kg

C. Max reps strict pull ups - 17 reps

D. Max reps strict HSPU
Floor: -
Abmat: 4 reps

E. Max reps kipping HSPU - 15 reps