Morning: 30 min walking

Evening: 120 min

1.Skill/ Jacked gymnastics workout from 4.11.2017
A. 3 rounds:
- 10 box assisted butterfly pull up
- 5 ring swings
B: 3 rounds:
- 5 kip swings + 5 x 1 butterfly pull ups
- 2 ring swings + 1 hips to rings + 2 ring swings
C. Ring muscle ups
6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
80 kg
A2. Strict dip – 5 x 5 @ AHAFA
5 5 5 5 6.25 kg

B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

3.Cool down
5 min AB