150 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU prog. for 20 min
B. RMU:
- 1 rep E2MOM x 12
- 3 x 2 assisted muscle ups
- Total of 18 RMU
C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Conditioning
A. Every minute on the minute for 12 minutes:
Even: 12 cal row
Odd: 5 Clean and jerks @ medium weight - 40 kg
172/182

3.Accessory
A. 3 sets:
- One legged KB Romanian deadlift 6+6 - 20 24 24 kg
- Lateral box step ups 6+6 - 24"
- Side plank hold 20+20s

B. 1 set:
- 10 single arm ring row/arm with a 3 sec. neg.
- 2 rounds of gymnastics swimming
- 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)