40 + 120 min
Warm up for 10 min
1.Own skill
A. BMU practice for 15 min
- 1 1 2 3 3 3 3 = 16 reps
B. Butterfly pull up practice for 10 min
- Practice sets: 6 x 5 reps

Hard routine
2.Warm up

3.Gymnastics
A. EMOM18
1) TTB x 7
2) Pull up x 7
3) HSPU x 6

3.Strength
A. 3 rounds:
- 6 + 6 front rack lunges - 45 50 52.5 kg
- 10 bench press - 35 40 40 kg
B. 20 + 20 + 20 KB walking lunges, farmer's carry - 20 16 16 kg

4.Conditioning
A. 16 min AMRAP:
15 power snatch @ 35 kg > 30 kg
40 DU
15 cal row
Result: 3 rounds + 8 cal

B. Cool down: 15 min easy bike