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

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

Erilaisia rengastaitoja

Hang Snatch 4x2x60%

Clean pull: 5x3 (110%)

AMRAP 90 sec ON / 30 sec OFF:
- Hollow Rocks.
- Wall ball shots 9/6 kgs.
- Medball sit-ups 9/6 kgs.
- Rope Climb X 2.
- Flutter kicks (both legs).
- Diamond push-ups.
- Back extension hold (seconds).
- D.U.
- Medball Russian Twists 9/6 kgs.
- Box jumps over 24"/20".
- Plank hold (seconds).
- Burpees.
- Toes to bar.
- Medball circles 9/6 kgs.
- Wall climb X 2.

Buy in: 100 Squats

Then
7 Rounds of
7 Plate Burpees 20/10kg
7 Cheast-to-bar

Buy out: 100 Situps

EMOM for 4 rounds:
1) max strict T2B
2) Rest
3) max AMSU
4) Rest

For Time :
50.40.30.20.10
► Double Unders
01.02.03.04.05
► Muscle Ups

mave 4x6 (n. 75%)

"Complete 5 rounds for time:

Rope Climb – 2 Reps

Back Squats (80/50) – 8 Reps

HSPU – 9 Reps"