120 min

1.Skill
A. Jacked gymnastics workout from 25.10.2017 / ring MU practice
- 2 x 5 small swings
- 2 x 5 full swings
- 3 x 1 ring swing + hips to rings
- 5 x 1 ring MU

2.SPP (Conditioning)

A. For time
9 – 7 – 5 – 3 Squat snatch @ 60/40kg /135/95lbs) > 35 kg
9 – 7 – 5 – 3 Ring muscle up > turn w/ purple band
Time cap. 12 minutes
Result: cap + 5 reps

REST 10 minutes

B. 3 Rounds for time
30/20 cal Assault bike
20 GHD sit up > v-up
10m Handstand walk > 30 sec HS hold ntw
Time cap. 15 minutes
Result: 11.32

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow