10/10/2018
Wednesday 10 October 2018 '10/10/2018'

warm up, 2 rounds of

6-8 faulse grip pull ups

4 wall climb

15 hollow rock

15 superman rock

1 . min 0-2, 1 max rep effort hspu or max metres handstand walk or max sec handstand hold,

min 2-4, 1 max rep effort ring muscle up, scale: max rep dips

min 4-6, 1 max rep effort bar muscle up, scale: max rep box muscle up

repeat one more time from 6-12 min, compare reps

2 . 2 rounds of

500 m run

25 pull ups

50 push ups

75 air squat

time cap 14 min