Morning: 90 min
1.Weightlifting
A. Every 3rd minute on the minute for 12 minutes:
3 Squat cleans, DnG, 90 % of daily max

2.Conditioniong
A. 8 sets of:
10 UB Thrusters 30kg
Row 300 m FPR (Faster per round)
Rest 1 min
Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

Evening: 120 min
1.JG PP 15.8.2018
A. Warmup
3 sets:
- 12 sap push-ups
- 12 scap pull-ups

B. Push / Pull Strength
3 sets:
- 5 weighted strict pull-ups - 3x5x10 kg
- 5 weighted strict ring dips - 3x5x5 kg

C. Ring Muscle-ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
3 x 10 support swings
3 x 10 bottom of dip swings
5 x 2 Russian dips
5 x 3 box assisted transition
5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails