160 min
1.Warm up

2.Gymnastics
A. BMU drills & practice for 40 min
- 1 1 2 2 2 2 2 3 3 3 3 = 24 BMU

3.Conditioning
A. Prep for metcon
B. With a running clock
B1. FT:
20 - 15 - 10 - 5
Burpee
Pull up - butterfly pull ups :)
HSW m > 8 - 6 - 4 - 2 m
Time: 13.50

B2. At 25.00, 2 RFT:
25 deadlift @ 65 kg
25 TTB
Time: 7.11

B3. At 40.00, 5 RFT:
50 DU
10 STOH @ 42.5 kg > 35 kg
Time: 8.24

4.Strength/accessory
A. From Friday:
3 sets:
- 5-8 Ring dips w/ 2s hold at bottom - 5 5 4 reps
- 15 DB Prone row - 30 25 25 lbs
-Rest 90s-

B. 3 sets:
- 10 bicep curls @ 20 lbs
- 30 tricep extensions w/band

C. 3 sets:
- 10 v-up
- 20 leg raises
- 30 side heel touches