135 min

1.JG PP 18.7.2018
A. Foundational development, 3 rounds:
- 30s alternaing single arm passive hang
- 8 unbroken Turkish get-ups on each side - 8 8 8 kg
- 20 reps of each LYTP variation
- 20 band pull aparts

B. Core Conditioning, 2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 15 GHD side crunches on each side
*If possible, add weight, but keep this unbroken. You can rest between rounds.

2.Own skill
A. Ring muscle up practice for 40 min
- Ring swings 3x5
- Rocking arch drill 3x5
- Jump turn 3x3
- Hips to rings 3x2
- Muscle up no dip - 3 x 1 reps + partner assisted 5 x 1 reps = 8 ring MU

3.Weightlifting
A. EMOM x 8:
5 Push jerks - 45 kg
-Rest 2min-
B. EMOM x 8:
5 Power cleans - 45 kg

4.Conditioning
A. EMOM x10:
4 Burpees
8 Wallball @ 20lb
All wallball unbroken
170/183