AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done