105 min

1.JG PP 26.7.2018
A. Mixed Skill
Complete:
- 3 x 5 ring kip swings
- 3 x 5 high arch rock
- 3 x 5 full ring swings
- 3 x (3 ring swings + 1 hips to rings)
- 3 x 20 box assisted butterfly pull-ups
- 3 x 5 metre lateral handstand walk in each direction

2.Weightlifting
Testing KuntoKarkelot event 1
A. E2MOM10:
6 deadlifts + 5 - 4 - 3 - 2 - 1 squat cleans @ 35 - 40 - 45 - 50 - 55 kg

3.Conditioning
A. Tabata air runner
Straight into
B. Reverse tabata air runner

4.Mobility
A. 2 rounds:
- 20s top of 180 crab extension hold
- 20s top of 90 crab extension hold
- 20s top of neutral crab extension hold
Rest until fully recovered
B. 3 rounds:
- 60s supine shoulder extension
- 60s elevated bent arm shoulder extension
- 3 skin the cats with a 3s pause in German hang