140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151