140 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Gymnastics capacity
"Elizabeth"
- Not done

3.Gymnastics accessory
A. Legless rope practice
- Not done

B. Strict pulling strength - 3 rounds for quality:
15 s Chest to rope L-hold, right arm on top > tuck hold
15 s Chest to rope L-hold, left arm on top > tuck hold
6+6 Renegade row - 30 lbs
Rest 90 s. between rounds

4.Aerobic work
3 rounds for quality:
10 min easy bike
5 strict pull ups
10 push ups
- 33 min