145 min
Warm up for 20 min

1.MU
- Drills
- MU 8 x 1
- MU 11 x 2
- MU x 30

2.Gymnastics capacity
A. AMRAP5
5 Wall climb - 5 CTB
30 DU - 7 cal bike
Reps: 5 rounds

Rest 2.5 minutes

B. AMRAP5
5 Toes to bar
5 Double DB jerk 2x30/22.5kg - 15 kg
5 DB squat 2x30/22.5kg - 15 kg
Reps: 5 rounds + 5 TTB

Rest 2.5 minutes

C. AMRAP5
5 Ring dip
5 DB snatch 30/22.5kg - 20.5 kg
5 DB squat 30/22.5kg - 20.5 kg
Reps: 4 rounds

3.Strict pulling & pushing
A. Find max 3 REP deficit HSPU
- Not done

Rest 3 minutes

B. For quality x 3 rounds:
8 Seated DB strict press - 12.5 11.5 11.5 kg
16 GHD sit up - to parallel