90 min
Warm up EMOM12 + 7 min mob.
1.Gymnastics
A. HSW practice for 15 min
- 30 m.

B. BMU practice for 15 min
- 10 x 1 reps

C. Chest to bar + butterfly pull up practice
- Bfly pull up - 6 7 5 5 5 7
- CTB (kip) - 4 3 3 8 8 = 25 reps

2.Conditioning
A. Every 4 minutes for 20 minutes:
8 Burpee box overs
10 Pull ups
15 Cal bike
Times: 2.05, 2.07, 2.06, 2.06, 1.58

3. Accessory
A. 2 rounds: WL 101 Hip flow