165 min
Warm up EMOM16 + 10 m HSW

1.Gymnastics
A. MU practice for 45 min
- RS
- TWB
- HTR
- MU 11 x 1 + 6 fails

2.Weightlifting
A. Power clean - Build to heavy set of 5 (touch n go)

B. Every minute on the minute for 7 minutes:
5 Power cleans @ 80% of A)
46 kg

3.Strength
A. Back squat - 4 x 2 @ rpe 8
- Samalla painolla kaikki 4 työsarjaa
4 x 2 x 80 kg

4.Conditioning
A. Rope climb practice
- 4 rope climbs

B. 3 rounds for time:
10 KB Swings 28 kg
15 Wall ball 14 lbs > 20 lbs
5-3-1 Rope climbs (5 first round, 3 second, 1 last)
- Goal is unbroken on swings and WB!
Time: 9.57