170 min
Warm up: EMOM12 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. BMU practice for 20 min
- BMU 10 x 1 + 3 x 2 = 16 reps

2.WL
A. Power snatch - Touch n go 5 RM
25 25 25 25 25 25 30 30 35 37.5 40 kg

B. Snatch balance + Overhead squat - 4 x 2+1
25 30 35 40 42.5 kg

3.Conditioning
A. 5 rounds for time:
5 Deadlifts 80 kg > 75 kg
10 Burpees
Time: 3.51

• Rest as needed -

B.10 min AMRAP w/ a weighted vest - 10 kg
10 cal Assault runner
10+10 Lunges (10 on one other leg first, 10 on the second after)
10+10 m Sled push (70kg on the sled)
Result: 4 rounds

• Rest 2 min-

C. For time:
30 Burpee chest to rings
Time: 6.04

Cool down: 10 min bike