90 min

1.Skill
A. EMOM for 8 min:
1) 8 C2B
2) 6 HSPU, abmat + 25 kg plates

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

B. from 16.2.2018
3 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- 2 rounds of Gymnastics Swimming, try to keep this unbroken, if possible
- Rest as needed