165 min
Warm up for 15 min

1.MU
- Drills
- MU 13x1
- SMU 5x1

2.Gymnastics conditioning
EMOM15:
1) Pull up - 8
2) Kip. dip - 6
3) 20 Arch rocks

3.Metcon
Every minute for 6 rounds each:
1) Tough effort run - 200 m
2) 3 HEAVY Clean and jerk (80+%) - 52.5 kg
3) Rest
HR165/180

4.Strength accessory
A. Strict CTB pull up - 4x4

B. 3 sets:
9 DB press - 25 lbs
10 bicep curls - 20 lbs
12 side lat. raises - 10 lbs

C. EMOM5: abs