50 min
Warm up for 10 min
1.Gymnastics
A. Ring muscle up practice for 40 min
- RS 2 x 6
- TWB 2 x 4
- HTR 2 x 1
- MU 10 x 1 + 1 fail

130 min
Hard routine
Warm up for 10 min
1.Gymnastics
A. Butterfly pull up practice & progressions for 40 min
- 6 8 8 8 6 = 36 butterfly pull up

2.Weightlifting
A. EMOM10: 1 power clean + 3 jerk

Rest 3 min

B. EMOM10: 1 squat clean
40 45 50 55 60 60 62.5 62.5 65 68 kg

3.Conditioning
A. "The Chief with Snatches"
5 x 3 min on : 1 min off:
3 power snatch @ 40 kg > 35 kg
6 push up
9 air squat > 12 lunges
Result: 17 rounds + 4 reps
HR 171/185

4.Accessory
A. 3 rounds:
10 reverse flys @ 2 x 2 kg
8 + 8 3-point row @ 35 lbs
20 tricep ext. with band

B. 3 sets:
10/s. bicep curl @ 20 lbs