AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.