145 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
Every 90 s. for 4 rounds each:
A. Tough set of Toes to bar + 5-10 Fast V-ups
- 8 + 8
B. Strict pull ups
- 6 6 6 6

3.Metcon
Every 3 minutes for 6 rounds:
15 Cal row
5 squat cleans @ 45 kg
Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
HR 158/182

4.Strength accessory
3 sets:
10+10 DB press - 25 lbs
15 bicep curls - 15 kg
10 side lateral raise - 10 lbs