90 min
Warm up for 15 min

1.Strict HSPU Strength
A. Box pike HSPU 4 x Max effort
- 8 7 7 6

B. DB Z-press
- 3 x 8 x 10 kg

2.Gymnastics capacity
A. 4 rounds:
3 min on/1 min off:
20 Calorie Row
Remaining time AMRAP
6 Pull ups > 4 pull ups, strict/kipping
8 Push ups
12 Air squats
Reps: 1 rnd + 6 reps, 1 rnd + 5 reps, 1 rnd + 4 reps, 1 rnd + 4 reps

3.Strength accessory
3 sets:
8+8 Three point DB row - 12 kg
12 DB Fly - 4 kg

4.Cool down
12 min easy bike