AM: 165 min
1.Gymnastics
- HSW 13 m
- BMU 5 x 1
- Bfly x 25

2.Snatch complex

3.Tempo FS
- (31X1) 4 x 5 /3-4'
- 45 50 50 52.5 kg

4.Metcon
A. AMRAP5
3 Rope climb
8 MB over shoulder - 30 lbs
Reps: 3 rounds

Rest 3

B. AMRAP5
8 HSPU >> abmat
15 air squat
Reps: 4 rounds + 13 reps

Rest 3

C. AMRAP5
8 TTB
8 burpee
Reps: 4 rounds + 4 TTB

5.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
- Rest 30 s.
15 Heel elevated Goblet squats - 20 20 20 20 kg
- Rest 30 s.
10 Hip thrust - 60 60 60 60 kg
- Rest 2 min