120 min
Warm up for 15 min

1.CTB
- Box drills
- 5 x 5

2.BFLY
- 45 reps

3.HS Walk practice
- 3x5x3 s. HS Body tightener
- Walk to wall
- 13 m. HSW

4.Gymnastics intervals
6 x 90 s. on/ 60 s. off:
A. 12 DB Snatches 30 lbs + Max effort Kipping deficit HSPU
- Deficit: 25 kg plates + abmat
- Reps: 3+3, 3+3, 3+4 / 6 6 7

B. 40 Double unders + Max toes to bar
- Reps: 3x5 3x6 3x6 / 15 18 18

5.Strength accessory
A. 5 sets:
- Lat pulldown x 12 - 25 25 30 30 30 kg
- Incline DB Bench x 8 - 15 15 15 20 20 lbs
- Rest 60 s. between sets