170 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 6
- 2 swing + 1 MU + 1 HTR x 1
- 2 swing + 2 MU x 1
- Total of 9 MU

B. HS practice for 15 min

2.WL
A. Clean and jerk 1RM

B. Clean pull
4 x 3 @ 100-110% max CJ

3.Conditioning
A.10 min timecap:
40 Wallball
30 KB Swing 24 kg
20 Single arm DB Hang clean and jerks - 35 lbs
Max cal run - 76 cal (4.25-5.00 min/km)
HR 179/189

4.Accessory
A. Huoltava:
3 sets:
5+5 KB Bottom up press - 6 kg
5+5 KB Windmill - 6 kg
10+10 KB Single leg deadlift - 16 kg