80 min
Warm up EMOM15, including 15 TTB, CTB & HSPU

1.Own skill
A. HSW practice for 15 min - 3 x 3 = 9 m
B. Bfly pull up practice for 35 min
- 11 sets of 5 - 7 reps

2.Conditioning
A. 3 sets 70% effort:
10+10 One arm KB Swings 12 kg > 16 kg
15 s Passive hang
5+5 One arm KB Thruster
15 Cal bike
Time: 10.25
150/166