120 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 80 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 2
-1 swing + 1 MU x 5
- 2 swing + 1 MU + 1 HTR x 7
- Total of 14 MU (+ 6 attempts)

2.Strength
A. Banded deadlift
Fast triples up to 70% effort

B. 3 sets:
12+12 KB Single leg RDL - 20 kg
5+5 Half kneeling Bottom up KB Press - 6 kg
8+8 Lateral box step ups (high box, no weight)