AM: 85min
5min Ski-erg - n. 2.40/500 m
5min Run - 6.00 min/km
5min Bike
131/142

PM: 140 min
Warm up EMOM14 + 9 m HSW
1.Gymnastics
A. BMU practice for 25 min
1 1 2 2 3 3 3 3 = 18 BMU

B. Toes to bar:
- 3x5 on everything
- Kip swings
- Kip swings + Knees to chest
- Kip swing + Straight leg raises to parallel

C. TTB capacity:
Every 3 minutes for 15 minutes:
Big set of Toes to bar
Row easy rest of the round
- 20 15 12 12 12 reps

2.Weightlifting
A. Snatch from blocks above the knee
- Heavy single of the day

3.Strength
A. Front squat - 3 x 1 @ 92% - 3 x 1 x 80.5 kg
- Rest as needed

B. Tabata hollow rock