165 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 14x1

3.Back squat
- 4x10x60 kg

4.Gymnastics conditioning
EMOM24:
1) 6 KCTB (2x3)
2) bike
3) 8 TTB + 12 walking lunges
4) bike
5) 8 HSPU - abmat
6) bike

5.Strength accessory
A. 3 sets:
10 SCTB feet on box
12 hip thrust - 60 kg

B. 3 sets:
12 DB press - 20 lbs
12 bicep curl - 13 kg
12 side lat raise - 10 lbs