120 min
Warm up EMOM12 + 10 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 6 7 7 8 7 7 9 7 = 58 reps

B. Handstand push up strength:
4 sets: AMRAP -2 reps 5 s. eccentric HSPU
- Rest 60s-
- 8 7 5 4 reps

C. Handstand push up skills:
- 10 min to find max deficit for kipping HSPU triple
- 15 + 10 kg plates under hands

2.Weightlifting
A. Jerk from blocks
- Heavy triple of the day
- Drop every rep!

B. Every minute on the minute for 10 minutes:
Power clean + 3 Shoulder to overhead @ 45+kg
- 50 kg