50 min
Warm up for 10 min
1.Gymnastics
A. Ring muscle up practice for 40 min
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 12 x 1 (+ 2 fails)

140 min
Hard routine
Warm up for 10 min
1.WL
A. FT: 20 power snatch @ 70 % - 35 kg
Time: 3.08
B. FT: 15 power snatch @ 75 % - 37.5 kg
Time: 2.53
C. FT: 10 power snatch @ 80 % - 40 kg
Time: 2.20

2.Conditioning
A. 4 RFT:
500 m row
1 round of DB DT @ 35 lbs
Time: 15.29
HR 171/184
Rest 5 min
B. AMRAP10:
4 - 6 - 8 ...
Bike cal
TTB
Result: 13 TTB @ round of 16
HR 173/185

3.Strength
A. 3 sets:
Strict pull up - 8 8 8
Strict ring dip - 6 6 4
B. EMOM7: 5 s. hollow hold + 5 s. hollow rock + 5 v-up + 5 s.l. v-up + 5 s. hollow hold
C. 3 sets:
6/s. Single arm KB press - 10 10 10 kg
10 Side lateral raise bent arm - 10 lbs
D. Tabata DB press - 4 x 15 lbs, 4 x 10 lbs
E. Tabata side lateral raise straight arm - 1.5 kg
F. YGIG bicep curl 1 - 10 - 1 @ 10 kg