AM: 145 min

1.Gymnastics
- BMU x 20 reps

2.Weightlifting
A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
- 35-37.5 kg
B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
- 50-60 kg

3.Metcon
EMOM30
1) 6 CTB + 8 pull up
2) 10 cal bike
3) 8 TTB
4) 10 cal bike
5) 7 power clean & jerk 45 kg

PM: 80 min
Strength
Legs & shoulders
- Hack squat
- Shoulder press
- Hip thrust
- Hamstring curl
- Abduction
- Lateral raises
- Bicep curl
- Abs