AM: 60 min
A. 5 x 10 min bike, rest 2 min bs.
121/138

PM: 105 min
Warm up EMOM12 + 25 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 5 4 4 5 5 8 8
B. Every minute on the minute for 10 minutes:
5 Burpees + 5 Butterfly pull ups
- Done
C. Handstand pushup strength:
3 sets: AMRAP -2 reps 3-5 s eccentric HSPU, kip up
- Rest 60 s-
- 7 7 6 reps

2.Strength
A. Push press
15 min to find 1 RM for the day

B. Supine shoulder extensions 3 x 10
- 2 3 3 kg