120 min

1.Skill: HSW practice for 20 min - PR 9 steps!

2.Jacked gymnastics
Butterfly Skill
A.Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 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 on box)

B.Strict pull up Threshold
4 rounds:
- 30% of total reps from your 5 minute max test = 11 reps
- 75 sec recovery pace AB

2.Strength
A1. Back squat
A2. Strict ring dips
4 rounds:
- 30% of total reps from your 5 minute max test = 8 reps

B. Hip thrust
3 x 12 x 50 kg

C. Alternate for 2 rounds:
C1. Hamstring machine 2 x 10 x 7.5 kg
C2. Bicep curl w/barbell 8 x 7.5 10 x 7.5 kg
C3. Strict press w/band 2 x 8
C4. Hammer grip bicep curl 2 x 10 x 20 lbs
C5. Side lateral raise 2 x 15 x 2.5
C6. KB bottom up press 2 x 10 x 6 kg

3.5 min AB