160 min
Warm up for 15 min

1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps

2.Power snatch
A.1 RM

3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/180

4.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8

B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbs

C. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push ups

D. 3 sets:
15 bicep curls 15 kg

E. EMOM7: abs