120 min

1.JG PP 24.7.2018
A. Handstand
2 rounds:
- 20 palm push-ups
- 20 palm push-ups with 90' rotation
- 20 extensor push-ups

3 rounds for quality:
- 10 x kick to split leg handstand with a 3s hold
- 30s lateral wall assisted handstand hold

3 rounds:
- 20 x each version of LYTP's

2.Weightlifting
A. E2MOM: 2 hang power snatch, build to tough weight

3.Conditioning/skill
A. EMOM15:
1) 5 C2B
2) 8 HSPU
3) 5 T2B
4) 7 pull up
5) 40 DU

4.Mobility from JG
A. 2 rounds:
- 10 seal pass-throughs
- 60s kneeling thoracic twist on each side
- 45s supine trap stretch
- 45s banded lat stretch on each side
- 30s bar lat stretch on each side

B. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold (feet at shoulder width)
- 60s standing straddle fold (feet wide)
- 60s frog hold
- 20 single leg frog rocks on each side