150 min
Warm up EMOM10 + 10 min mob.

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

B. MU practice for 50 min
- Drills: RS, TWB, jump turn, HTR
- 2 swing + 1 MU x 5
- 1 swing + 1 MU x 5
- Total of 10 MU (+ 6 attempts)

2.WL
A. Every 15 s. for 8 minutes:
1 Power snatch @ 5 RM weight of Wednesday
- 40 kg

3.Conditioning
A. 2 min on/ 1 min off for 7 rounds:
15 cal Row
Max Strict handstand push ups remaining time (Openin skaalaus)
- 6 3 4 3 3 4 2 = 25 reps

4.Accessory
A. 4 sets:
10 Ring face pulls (1s hold at top)
10 Deficit push ups (Slow and controlled)
15+15+15 Gymnastics swimming
- Rest 90 s. between sets-