160 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM x 14:
1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
2) HS walk > HS shoulder tap - 15

2.Strength
Every 2 minutes for 7 lifts:
Clean and Jerk

3.Metcon
6 x 3 min on / 1 min off:
A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
Reps: 45 + 47 + 48 = 7 rounds
HR: 171/185

4.Strength accessory
A. 4 x 8 strict pull ups

B. 3 sets:
10+10 seated DB press - 10 kg
8+8 bicep curls - 10 kg
12 side lateral raises - 10 lbs

C. 3 sets:
20 DHDSU to parallel
20 GHD hip extensions