Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

FOR TIME

• 100 Cal Row
• 100 Box jump 24”
• 100 Cal Assault Bike

TIMES TO BEAT

Beginner athlete: 34min 14sec
Average athlete: 28min 32sec
Advanced athlete: 22min 49sec
Elite athlete: 17min 7sec
Regional athlete: 14min 50sec

Back squat seven times five, use the same weight for all sets 3 to 5 minutes rest between sets, good form!
80% from max BS.

Weighted pull up 2 x 5, 2 x 3 reps

strenght (15min)
Push press 4*8

Wod 20min amrap
(steady pace)
Farmer carry 2 kb (12-16kg) *20m
Shoulder press *6
Pull up *6
Köysi kiipeäminen lattialta maaten *3

A.
For Time:
30 Box Jumps (75/60)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (32/24)
30 Front Squats (60/42.5)
30 Toes to Bar
30 Push Press (60/42.5)
30 Deadlifts (60/42.5)
30 Wallballs
30 Burpees
30 Triple Unders

B.
Midline work
Ghd sit ups: x60
Hollow rock: 90s.

Bench Press 5x5

A: 5rm back squat

B:10min emom
Odd: Amrap ball slam
Even: Amrap DU
Compare to 13/11 2018

4 RFT
20 SDHP (30kg)
30 Sit-ups