140 min
Warm up: EMOM15
1.Gymnastics
A. HS Walk practice for 10 min
- 18 m

B. BMU practice for 10 min
- 1 2 2 1 reps

C. BMU Capacity:
Every minute on the minute for 14 minutes:
Even: 12 calorie bike
Odd: 3 Bar muscle ups

2.Weightlifting
A. Clean 1 RM
- Warm up: power clean + clean

B. Every 20 s. for 10 minutes:
1 Squat clean
- Paino 70-75% päivän ykkösestä
- 53 kg

3.Strength
A. Front squat 3x1 @ 93+%
82 82 82 kg

4.Banded spinal decompression