105 min
Warm up for 15 min
1.Gymnastics
A. HS Walk Practice for 15 min
- 18 m

B. Strict HSPU strength:
3 x 5 w/ 1 s. stop as low as possible
- 5 5 5 reps

C. Butterfly pull up practice for 25 min
- Total of 50 + 20 = 70 butterfly pull up

2.Gymnastics capacity: 8 x 60 s. on/ 60 s. off:
A) 30 Double unders + ME Butterfly
- 8 7 4 0 reps
B) 8 Box jumps + ME Alternating pistols
- 12 Box jumps + ME KBS @ 24 kg
- 13 16 16 15 reps

3.Strength
A. 3 sets:
- 15 DB Bench - 25 20 15 lbs
- 20-30 s. Top of dip hold - 20 20 20 s.
- Rest 60 s. between sets