90 min

1.Skill
A. HSW practice for 15 min

2.JG SC 1.5.2018
A. 3 sets:
- 3-8 UB horizontal box assisted strict muscle up - 4 5 6

B. Complete:
- 5 x 5 ring swings
- 3 x 2 ring swing + 1 hips to rings
- 3 x (3 x 1 inverted kip to bottom of dip)

C. JG mobility

3.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 17.10

30 min row
6040 m, 2.29.0/500 m
131/144

Snatch 1rm

20 min amrap

• 10 t2b / Pullups (every second round - do pullups instead)
• 15 airsquats
• 3 Deadlifts 90kg

3 rounds for time of:

• 250-meter row
• 21 hip extensions
• 21 AbMat sit-ups
• 400-meter run

10 9 8 7 6 5 4 3 2 1
Front Squat
1 2 3 4 5 6 7 8 9 10
Pull-up
Rest 2 Minutes
10 9 8 7 6 5 4 3 2 1
Goblet Step-Up
1 2 3 4 5 6 7 8 9 10
Russian KB Swing

130 min

1.JG SC 2.5 & 4.5.2018
A. 3 rounds:
- 20 reps each LYTP
- 20 palm push ups
- 20 extensor push ups

B. Practice 10 min of forearm assisted HS hold

C. 2 rounds:
- 20 wall facing HS shoulder shrugs
- 20 alternating wf. shoulder taps
- 20 s. wf. HS hold

D. 3 rounds:
- 20 - 60 s. rings closed tuck front lever - 30 s.
- 10 ring support swings
- 10 bottom of dip swings
- 8 winging pull ups
- 30 s. UB L-sit hold
- 20 hollow rock
-20 supermans

2.CF JKL WOD 4.5.2018

For quality:
50 pull-ups
50 push-ups

Partition the work as needed making sure you don't reach failure on any set.

10 Hang Power Cleans
20 OH Walking Lunges
30 Double-Unders
5 Rounds

21 Shoulder to Overhead
50 Double-Unders
15 Shoulder to Overhead
50 Double-Unders
9 Shoulder to Overhead
50 Double-Unders