105 min
1.Warm up for 20 min

2.Gymnastics
A. HSW practice for 20 min
- 15 m.

B. Bfly CTB practice for 25 min
- Box
- Singles 7 x 1
- Kip swing + CTB 5 x 3+3 4 x 2+2

C. Bfly pu practice for 10 min
- 8 9 8 9 8 = 42 reps

D. EMOM6: kipping HSPU
- 4 4 4 5 5 5 reps

3.Strength
A. 3 sets:
Single arm press w/DB 8/s. x 20 lbs
Bicep curl 8/s. x 25 lbs
Bent over row w/DB 8/s. x 35 lbs