130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12 kg