110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 30 (singles)

2.Handstand push up capacity
Every 2.5 min for 5 rounds:
Max set of Kipping HSPU > abmat
- Reps: 12 11 8 10 10

3.Back squat
A. Sets of 5 up to RPE 7-8

B. 3x5 @ top weight

4.Gymnastics capacity
4 rounds @ 85% effort:
15 Cal Tornado Bike
Tough effort Toes to bar
- Reps: 4 x 12
- No rest between sets