130 min
Warm up EMOM12 + 18 m HSW
1.Gymnastics
A. Ring muscle up practice
- RS
- TWB
- HTW
- MU as. 1
B. E2MOM46: MU x 1
- 5 fails
- 18 MU
- Total of 19 MU

2.Weightlifting
A. Jerk from rack 1 RM

B. Jerk dips 3 x 3 @ 100-110% of A)
3 x 3 x 67.5 kg

3.Gymnastics strength
A. 4 sets:
5-8 Russian dips
10 Feet elevated Bulgarian ring row
- Not done