150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
- Total of 30 reps (+ 26 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 reps

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-