150 min

1.JG PP 4.7.2018
A. Skill Development
Complete:
- 5 x 3 rocking arch drill
- 5 x 5 ring swings
- 5 x 3 hips to rings
- 5 x 3 ring muscle-ups no dip + 2 hips to rings > scaled to 2 x ring muscle ups no dip (partner assisted) + 1 hips to rings

B. 3 rounds:
- 10 support swings
- 10 swinging front dips > scaled to 5 russian dips

2.Weigthlifting
A. Every 2 min for 16min:
Squat clean + FS, build from 60%

3.Conditioning
A. Every 3min for 21min:
10 Chest to bar pull ups
15 cal Ski erg
Times: 2.09, 2.12, 2.09, 2.04, 2.03, 1.55, 1.44
172/186

4.Accessory
A. 4 rounds of:
A) 10 Chinese rows - 30 kg
B) 10 DB Bench press - 20 20 25 25 kg