AM: 70 min
Warm up for 15 min
1.Conditioning
A. EMOM40:
1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
3) Row - 10 x 10 cal
4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
HR 167/177
Cool down for 15 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- HTR 5 x 1
- 2 swing + 1 MU x 14
- 1 swing + 1 MU x 3
- Total of 17 MU

B. HSW practice for 15 min

2.WL
A. Squat Clean + Hang squat Clean + Split jerk
Heavy for The Day

B. Front squat - 4 x 4
45 55 60 65 67.5 kg

C. EMOM12:
1) False grip chest to rings hold rpe 8 - 25 s.
2) 6+6 KB single leg RDL - 16 kg
3) Top of dip hold rpe 8 - 20 s.
4) Box touch down 3+3