180 min
Warm up + COS 15 min

1.MU
- Drills
- MU+CTR 3x1
- MU 10x2 + 1x3
- MU x 26

2.SHSPU - not done

3.Gymnastics
A. Butterfly pull up + HSPU prep
- 15 bfly
- 10 HSPU

B. EMOM12:
1) Kipping handstand push ups - 6 x 6
2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

4.Push press + Push jerk
Heavy 1+2 for the day

5.Metcon
A. 7 min AMRAP:
6 Squat cleans (heavy) - 50 kg
12 Box jump overs
Reps: 4 rounds + 5 SC

• Rest 3 min-

B. 7 min AMRAP:
10-15 m HS Walk > 8 thrusters @ 30 kg
12 DB Snatches - 15 kg
Reps: 5 rounds + 4 thrusters

6.Strength
A. Strict CTB pull up (sup. grip)
- 4 x Max effort
- 9 7 8 7

B. 3 sets:
KB Sumo RDL x 20 - 16 20 20 kg
Side star plank 20+20 s.