40 + 165 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 20 min
- 10 x 1
B. Bfly pull up practice for 5 min
- 6 5 5 10

Hard routine
1.Warm up for 20 min

2.Strength
A. Back squat 5 x 4

B. 4 rounds:
4 negative pull ups - 8 sec. down
4 strict negative HSPU - 4 sec down, 24" box
Rest 90 s. btw. sets

3.Conditioning
A. EMOM30
1) 10 cal row
2) 6 burpee over DBs + 30 DU > 20 DU
3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

4.Accessory
A. 4 x 10 barbell row - 35 30 25 20 kg

B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

C. EMOM7: abs

D. 3 x 8 bicep curl with barbell

E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs