30 + 150 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 15 min
- 12 x 1 reps
B. Butterfly pull up practice for 10 min
- 6 7 7 9 = 30 reps

Hard routine
2.Warm up for 15 min

3.WL
A. E2MOM12: 3 split jerk from rack
25 30 35 40 45 48 50 50 50 kg

4.Strength
A. 15 min to find 2 RM weighted pull up
Pull up: 5 10 15 20 25 kg PR!
Chin up: 27 kg PR!

5. Conditioning
10 x 2 min on: 1 min off
A. 14 cal row + max reps wall ball
- 20 22 22 22 24

B. 13 cal AB + max meters HSW
- 5 5 5 5 5 m (in 2-4 sets)

6.Accessory
A. KB sumo deadlift - 4 x 10 x 16 kg

B. KB split squat between plates 10/side - 12 12 16 kg

C. EMOM7: abs

D. 3 sets: 2 arm DB push press - 10x30 8x35 10x35 lbs

E. Single arm KB press - 4 left, 2 right - 6x12 kg 3x6x10 kg

F. Bottom up press only left - 2 x 6 x 6 kg

G. Bicep curl tabata with barbell