110 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. Butterfly practice
- 6 6 6 4 9 reps
B. Every 90 s for 12 minutes:
25 Double unders + 5 Bfly

2.Strength
A. Push press:
15 min to find todays 3RM

B. 3x3 Strict weighted chest to bar w/ 2s hold at top
- 7.5 10 12.5 kg

C. 3 sets of:
- 15 Deficit push ups - 10 kg plates
- 10 Supinated lateral raises (Heavy!) - 2 kg

Cool down for 5 min