120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-