120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
A. EMOM for 30 min:
1) 7 T2B + 30 DU
2) 10 burpee + 15 KB swing @ 12 kg
3) rest
166/179

4.5 min AB