100 min
Warm up for 15 min
1.Gymnastics
A. Kipping pull up + butterfly pull up practice
- 4 sets

B. Every 90 s. for 5 total sets:
- 4 kip pull up + 3 bfly x 2
- 3 kip pull up + 2 bfly x 3

2.Conditioning
6 x 3 min on : 2 min off
A. 15 cal bike
5 BMU
Max reps burpee box jump over
Reps: 13 12 12 = 37

B. 15 cal bike
12 TTB
Max reps hang power clean @ 40 kg
Reps: 15 17 19 = 51
Total of 88 reps
HR 158/179

3.Strength
A. 3 sets, rest 1 min between supersets
10 x Barbell bent over row - 30 kg
8 x ring push up

B. EMOM7 - abs