110 min
Warm up for 20 min
1.GS
A. EMOM8: HSPU x 4

B. HSW practice for 15 min
- 30 m.

C. Bfly pull up practice for 20 min
- 7 8 7 6 7 6 6 6 = 50 reps

D. TTB practice for 5 min

2.Conditioning
A. Every 3 minutes for 5 rounds:
8 Toes to bar
10 DB Clean and jerks 2 x 25 lbs
14 Cal row
Times: 1.52, 1.52, 1.48, 1.46, 1.43

3.Strength
A. 15 min to find 3 RM Stationary dip

B. 3 sets:
8-12 Banded face pulls
8 Cuban press complexes
20 GHD Back extensions
- Slow and controlled