Total 105min
A. Warm up: 3 rounds
5 high box jumps
5+5 side throws
5 HSPU
B. Gymnastics: 10 min of weakness training - kipping pull-ups
C. Olympics
10 min to establish 2 RM hang snatch 27,5kg
10min to establish 3 RM clean 42,5kg
D. Strength: weighted pull up 3x3 + ME chin ups: 8
E. Metcon "Fran"
21-15-9
Thruster 30kg
Pull ups
F. Post workout
1000m row