AM: 70 min
1.Aerobic work for 60 min
20 min bike
20 min crosstrainer
20 min bike
125/138
2.Mobility for 10 min

PM: 135 min
Warm up for 20 min + 10 m HSW
1.Gymnastics
A. MU practice for 70 min
- RS 3 x 6
- TWB 3 x 3
- HTR 2 x 1
- MU x 1
- MU + HTR 2 x 1+1
- MU 5 x 2
- Total of 14 MU

2.Skill work
A. Box jump & SU/DU practice for 10 min

3.Conditioning
A. 1 rnd of ATQ WOD 2:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Time: 3.41

4.Core
A. 3 rounds:
12 curl up w/4 s. pause at top
30 s. side plank hold
20 bird dog