20 + 120 min
1.Gymnastics
A. Butterfly pull up practice for 15 min
- 5 4 5 5 4 6 = 30 reps

Hard routine
2. Warm up: row, quadrupep crawl, banded walk

3.Weightlifting
A. 20 min time to find max:
1 squat clean + 3 front squat
25 35 45 55 60 65 67.5 70 kg

4.Conditioning
A. At 00.00-10.00, for time:
- 100 bar over burpee
- 5 OHS OTM @ 50 kg, starting at 00.00 > 30 kg
Result: 96 burpee

B. At 15.00-25.00, for time:
30 - 20 - 10
- Row cal
- TTB
Result: 9.55

C. At 30.00-35.00, 5 min AMRAP:
- 10 DB box step overs @ 2 x 35 lbs > 2 x 30 lbs
- 10 DB snatch @ 35 lbs
Result: 4 + 1 DB box step over

5.Accessory
A. Bicep curl w/ 10 kg barbell
- 10 - 1 - 10 reps, YGIG