AM: 60 min
Warm up for 20 min
1.Conditioning
A. EMOM 30:
1) 40 Double unders
2) 15 KB swing - 24 kg
3) Recovery bike
HR 146/167
Cool down for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 10 min
- 21 m.

B. Ring MU practice for 60 min
- RS 8 x 4
- TWB 2 x 3
- HTR 3 x 1
- 2 swing + 1 MU x 6 (+ 7 fails)
- MU as. 2 x 1
- Total of 8 MU

2.WL
A. Power snatch + Hang power snatch
Heavy 1+2 for the Day

3.Strength
A. Front squat 4 x 5 - not done, knee pain

B. EMOM12 - not done

4.Accessory
Eccentric knee extensions 3 x 15/side - 5 kg
Hip thrust 3 x 12 x 60 kg