AM: 70 min
WU for 25 min
1.Conditioning
A. Every 3 minutes for 30 minutes:
15 cal Ski-erg
12 Double DB Squats - 2 x 10 kg
Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
Cool down for 15 min

PM: 160 min
Warm up EMOM14 + 10 min mob
- 25 bfly

1.Gymnastics
A. RMU practice
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 15
- Total of 15 MU

2.WL
A. Every 2 minutes for as long as possible:
Clean + 2 Shoulder to overhead
- Start at 45 kg, work up 2,5 kg at a time

3.Strength
A. Deadlift
4 RM (Max 3 sets)
85 95 195 110 kg

B. 3 sets:
Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
- Rest 15 s-
4 High box jumps
30" + 15 kg plate
- Rest 3 min-

4.Accessory
A. Single leg reverse hyper 4 x 15+15 - 30 kg
B. Side plank hip raises 4 x 15+15
- Rest 60 s. between movements-