170 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 10 min

B. 3 rounds:
- 8 RS
- 1 S + 1 HTR
- 3 TWB

C. BMU practice for 20 min
- 7 x 3 + 2 = 23 reps

D. Strict HSPU
- 3 x 5 @ abmat + 10 kg plate

2.WL
A.Power clean Touch n'go 4 RM

B. Clean pull
4 x 3 @ Clean and jerk PR Weight - 70 kg

3.Conditioning
A. Prep. for metcon: Rope climb practice on a short rope

B. 10 min AMRAP:
8 Ball over shoulder 50 lbs
8 Burpee box jump overs 24 inch
2 Rope climbs (Short rope)
Result: 3 rounds + 7 bbjo

• Rest 5min-

C. 3 rounds for time:
40 m Bear hug Medball carry 50 lbs
12 Toes to bar
50 Double unders
Time: 5.27
Rounds: 1.55, 1.56, 1.36

4.Accessory
A. Bicep curl & press
3 x 10 x 15 lbs
B. Single arm DB push press
3 x 10 x 15 kg
C. Bicep curl
3 x 8 x 10 kg