140 min

1.Warm up
A. EMOM12:
1) 1 min row
2) 10 push up + 10 air squat
3) 15 KBS
4) 20 v-up/tuck up

2.Gymnastics
A. TTB skill work

3.Weightlifting
A. E2MOM for 16 min: squat clean x 1

4.Conditioning
A. For time with a running clock:
10 rope climb
50 thruster @ 30 kg
100 DU
Result: 9.37

B. At 17:00, 3 RFT:
15 burpee box jump over @ 20"
15 TTB
15 deadlift @ 70 kg
Result: 12.41

5.Accessory
A. 8 x 15 sec (4 rounds)
- 15 s. vipunosto sivulle
- 15 s. pito sivuilla suorin käsin

B. 4 rounds:
- 45 s. DB hold
- 40 forearm turn w/DB