105 min

1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min

2.Conditioning
A. EMOM30:
1) BMU 2 2 3 3 3 3
2) 5 + 5 KB snatch, 16 kg
3) C2B 5 5 6 6 6 7
4 & 5) 12 cal AB

3.JG
A. Strict MU practice: 4 rounds of:
3 - 10 horizontal box assisted strict MU
5 5 5 5

B. 5 rounds of:
- 1 round of gymnastic swimming
- Accumulate 30 sec of pronated passive hang
- Accumulate 30 sec of supinated passive hang