150 min
Warm up EMOM14 + 6 min mob.
1.Gymnastics
A. RMU Practice
- Drills: RS, TWB, HTR
- MU 7 x 1
- MU assisted 3 3 2 2
- Total of 17 MU

2.WL
A. Every 20 s. for 10 minutes:
Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
- Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

3.Conditoning
A. HS Walk practice for 10 min

B. Every minute on the minute for 12 minutes:
Even: 14-18 Wall balls @ 14 lbs - 14
Odd: Unbroken HS Walk
- 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

4.Accessory
4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
B) 4 x 6-10 Stationary Dips - 8 6 6 7
C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
- Alternate movements, rest 90 s. between-