130 min

1.Skill: HSW practice for 15 min

2.Rehab: 2 rounds
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s

3.Jacked gymnastics
A.Strict HSPU Threshold
6 rounds:
- 20s max effort box assisted strict HSPU
6 6 5 5 4 4
- 40s recovery pace PVC strict press

B.Grip Conditioning
Complete:
- 2 x (10s wrist flexion fist hold*, 20s rest)
- 3 x (30s false grip hang on the rings, 30s rest)**
- Accumulate 3 minutes in bottom of ring row hang in as few sets as possible, with a full grip (no fingertip hanging)
4 x 45 sec
- 2 x 10s wrist flexion fist hold

4.ATP workout