130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
2) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10