135 min
Warm up for 20 min

1.Gymnastics
A. MU
- Drills
- MU 12x1

B. BCTB
- Bfly x 40
- BCTB x 23 (singles)

2.Conditioning
4 rounds: 4 min on/1 min off:
250 m Run
Then, AMRAP of:
3 Handstand push ups
6 Pistols
9 Pull ups

Reps: 1 rnd + 15, 1 rnd + 16, 1 rnd + 16, 1 rnd + 15 reps

3.Core
3 sets:
10+10 side plank rotations
15+15 KB side bends w/ 20 kg