105 min
Warm up + HSW practice - 5 m.

1.Gymnastics
A. Bfly CTB practice for 20 min
- Box 3 x 10
- Singles
- Kip swing + CTB 3 x 3+3

B. Bfly pull up practice for 10 min
- 8 8 9 7 = 32 reps

C. BMU practice for 15 min
- 1 1 2 2 2

2.Conditioning
A. EMOM32 (4 rounds):
1) BMU - 2 2 3 4
2) 6 + 6 walking lunge w/DB 2 x 15 kg
3) 12 cal row
4) 6 + 6 single arm OHS w/DB 25 lbs
5) 8 TTB
6) 12 cal run
7) 6 kip. HSPU
8) 12 cal AB
HR 161/176